Summer is coming and it’s getting hot! As summer approaches and you start spending more time in the heat, it’s important to pay more attention to hydration.
Water makes up 60% of our body weight and every system in our body is made up of water, so staying hydrated should be your top priority at any time of the year. But when you go out and start adding heat and exercise to your routine, you need to make sure you’re replenishing.
But how do you know how much water you should drink?
It may be more than you think. You’ve probably heard the saying that you should drink 8 glasses of water a day, but it’s actually a little more! A typical adult loses about 10 cups of water a day through normal activity, while men typically lose more. On average, women should drink at least 10 cups a day and men 15 cups a day. Drinking less or engaging in exercise that causes you to lose more water can greatly increase the likelihood of dehydration.
But don’t worry, that doesn’t mean you have to drink water every second of the day, it just means that you should be aware of how much you’re drinking and listen to your body when it tells you to drink more.
Some indicators of dehydration include, but are not limited to:
Increased thirst
Dry mouth
Decreased urine output
Urine is dark yellow
Dry skin
Fatigue or tiredness
headache
Dizziness
Heart rate increases
muscle contractions
Fever
Use the following tips and tricks to make sure you’re drinking enough when you’re out having fun this summer.
Bring it with you. If you don’t have water with you, you won’t drink it, so the first step is to carry a water bottle whenever you go out.
Eat water-filled foods. You can fill some of your water with water-filled foods. Watermelon, honeydew and cucumber are perfect snacks. You can also eat grapes, strawberries, and add tomatoes, spinach, broccoli, and peppers to your meals.
Taste it. If you don’t like the taste of water, try adding fruit, vegetables, mint leaves, or a sugar-free sweetener like Crystal Light to make it more palatable. If you like a little bubble, you can always moisten with seltzer or sparkling water – that’s important too.
If you’re on the move, add it. If you are exercising in the heat, you should drink an average of 10-15 glasses of water. But remember, listen to your body and you will know how much water you need.
Whether you’re focused on a long run, stuck at work, or just out and about relaxing, it’s easy to forget to rehydrate. If you pay attention to how much water you drink and incorporate a system into your daily routine, it will be easier to stay safe, hydrated, and always ready for your next workout! Try to drink at least 10-15 glasses of water a day, one glass with each meal and another glass with each cup of coffee, soda, or alcohol.
