Water is vital for all living things, making up around 60% of the human body.
It plays a crucial role in numerous body functions, including supporting biochemical reactions, transporting nutrients, removing waste, and maintaining blood circulation and body temperature.
The secret to staying safe and healthy this summer is keeping hydrated. Here are 10 simple tips to help you stay on track!
1. Stay Hydrated—Drink Plenty of Water!
The Centers for Disease Control and Prevention suggests that daily fluid needs vary based on age, pregnancy, and breastfeeding. Start your day with a cup of water in the morning or a glass before bed. Have another glass with each meal, and drink one or two cups after exercise. To prevent dehydration, sip fluids consistently throughout the day.
2. Recognize Dehydration Symptoms
Is your skin feeling dry, irritated, or sensitive? That could be dehydration. Headaches, dizziness, fatigue, muscle cramps, rapid breathing, and fainting are other warning signs. If you notice any of these, seek shade and drink plenty of fluids. Electrolyte solutions like Pedialyte or Hydralyte can also help. In severe cases, call 911 for assistance.
3. Monitor Your Fluid Status
One of the simplest ways to check your hydration is by observing the color of your body output. Light, pale yellow indicates adequate hydration, while a darker hue suggests a need for more fluids. Amber or deep yellow colors can indicate mild to severe dehydration. However, keep in mind that certain medications or health conditions may influence the appearance of body output. If you're uncertain or concerned, it's advisable to consult with a healthcare professional.
4. Skip Sugary Drinks and Caffeine
Some drinks can actually hinder hydration! Beverages like coffee, sodas, lemonade, sweet tea, energy drinks, smoothies, and flavored milk are loaded with sugar, sodium, and other ingredients that pull water from your body. Try to limit these and re-hydrate with water after consuming them.
5. Stay Cool
Hydration isn't just about drinking water—it's also about keeping your body temperature in check. Protect yourself with hats or shade accessories, take frequent drink breaks, and mist yourself with water if you start to feel overheated.
6. Eat Hydrating Foods
Around 20% of our daily water intake comes from food, and many fruits and vegetables are excellent sources of hydration. For the best hydration benefits, snack on high-water foods like cucumbers, celery, tomatoes, radishes, peppers, cauliflower, watermelon, spinach, strawberries, broccoli, and grapefruit. These contain 90% water or more!
7. Re-hydrate After Sweating
Engaging in sports or going on a hike? It's crucial to replenish fluids as you sweat. Factors like sweat rate, humidity, and exercise duration all impact hydration needs. Make sure to drink water before, during, and after physical activity. The American Council on Exercise recommends:
1. Drink 17-20 oz. two to three hours before exercising.
2. Drink 8 oz. 20-30 minutes before exercise.
3. Drink 7-10 oz. every 10-20 minutes during exercise.
4. Drink 8 oz. within 30 minutes after exercising.
8. Opt for Water During Flights
Airports and flights can cause dehydration due to low-humidity air. To stay hydrated, pack an empty reusable water bottle in your carry-on and fill it up after security. Skip the vending machines and ask for water when the beverage cart comes around on the plane.
9. Add Flavor to Your Water
If you find it hard to drink water, try enhancing the flavor with simple ingredients like lime, lemon, mint, orange slices, berries, or cucumber. These additions help make water more enjoyable without any artificial sweeteners. Coconut water is also a great option, as it’s rich in minerals like potassium, magnesium, sodium, and calcium, which replenish fluids and electrolytes quickly.
10. Try Probiotics
Probiotics are beneficial microorganisms found in yogurt and other cultured foods and supplements. These can improve your body’s bacteria, support digestion, and help with hydration by enhancing nutrient absorption. Probiotics also aid in conditions like dehydration and diarrhea.
How to stay hydrated this summer
Video by Good Morning America
