Water is the driving force of all nature – Leonardo da Vinci
Summer is upon us! However, currently, the Southwest region of the United States is experiencing record high temperatures. With brutal weather and an unforgiving sun, it is essential to stay hydrated.
Regardless of where you live, hydration is a key factor in staying healthy this summer. Our bodies rely on water to survive. Below, you will find information and tips concerning water and dehydration!
1. How much water should you drink?
Most of us have been told to drink six to eight eight-ounce glasses of water per day. This estimate is a good one to stick to; however, depending on your size and weight you may have to adjust. Additionally, you may be able to increase your water intake by eating certain foods which you’ll learn more about in this post!
2. What should you be drinking?
Water! Water is the most important liquid for you to drink in order to stay hydrated. However, water can get a little boring. Because of this, we’re providing a list of more interesting drinks to keep your tastebuds entertained on these hot summer days.
- Sparkling Water: Squeeze a little lemon or lime into this bubbly drink and you will have a refreshing way to stay hydrated.
- Fresh Fruit and Veggie Juices: Drinking fruit and veggie juices can be a fun way to stay hydrated and enjoy the summer. Imagine picking up a fresh glass of lemonade and sipping away on a hot summer day.
- Coconut Water: This is a sweet drink that will help you stay hydrated during the day. It functions similarly to sports drinks while eliminating excess sugar intake.
- Coffee and Tea: These may be good options to fit a little bit of water into your morning routine. However, drink these in small portions. The caffeine may work against your efforts to stay hydrated if you consume too much.
Although these are good ways to mix up your routine, remember that water is the most important element in staying hydrated!
3. What foods should you be eating?
We recommend eating lots of fruits and vegetables during these hot summer days! There are many vegetables that help to quench your thirst and retain water in your body. That being said, you have lots of options so you can get creative! You can snack on cucumber and celery, but it might be more fun to stuff bell peppers for dinner or wrap your turkey burger with lettuce and have a watermelon and feta salad on the side. Below, you will find a list of fruits and vegetables we recommend to help keep you hydrated!
- Cucumber
- Spinach, Kale, Iceberg Lettuce, etc.
- Celery
- Tomatoes
- Bell Peppers
- Watermelon
- Strawberries
4. How to tell if you are dehydrated?
When a heat wave rolls through this summer, it will be important for you to know the signs of dehydration, not only for yourself, but to help protect others. When one is dehydrated they will likely have one or more of the symptoms listed below.
- Dry, sticky mouth
- Headache
- Extreme Thirst
- Minimal Urine
- Dizziness upon standing
In more extreme situations, blood pressure may drop, and one’s heart rate will increase. It is important to understand these symptoms in order to keep yourself and others safe. Those most prone to dehydration include pregnant women, women who are breastfeeding, the elderly, and those who are exercising.
5. Tips to help you stay hydrated!
Because staying hydrated is such an important factor in staying healthy over the summer, we have included some tips on how to help yourself stay hydrated:
- Fill up and mark you water bottle: Each morning, fill your water bottle to the top and mark the sides with different times. These times will help remind you how much water you should drink by that particular time! For example, by 10 AM you will know that a third of your water bottle should be gone. Set an alarm for when you expect to be done with the water bottle and check out your progress. This should help you keep track of and stay on top of your water intake.
- Stay indoors when possible: When temperatures start rising, it might be a better idea to take a yoga class in lieu of going on a hike.
- Pay attention to your urine: It may not be the most fun thing to do, but it could make the difference! Keep in mind that your urine should be light yellow.
The summer is one of the best times of the year; however, the heat and the sun can be brutal. In order to ensure that your summer is fun and carefree, follow these tips to staying hydrated!
