4 Ways to Stay Hydrated This Summer
Staying hydrated daily is a not always easy, but when the summer sun is beating down and you are enjoying the beach all day, dehydration can occur quickly. Water makes up more than 70 percent of your body’s tissues and plays a role in nearly every one of our bodily functions, from regulating temperature and cushioning joints to bringing oxygen to your cells and removing waste from your body. We have put together a quick list of ways to tell if you are dehydrated and how you can fix it to stay healthy all summer (and year) long!
Sign of Dehydration:
· Little to no urine
· Bright yellow urine (it should be a light yellow or clear color, unless you are taking certain vitamins.)
· Dry mouth or extreme thirst
· Fatigue and/or sleepiness
· Headaches, dizziness or lightheaded
So, how do you prevent these symptoms? By staying hydrated, and here is how to do it:
1. Drink Water. Did you know that your body needs approximately 50% of its weight in ounces of water each day to successfully flush toxins and keep your body lubed like a well oil machine? So, if you weigh 150 pounds, you should be consuming approximately 75 ounces of water a day! Sound like a lot? Here are some helpful hints to help you reach your daily water goal.
· Keep a water bottle by your side. We suggest using the same bottle every day, or one similar. This will help build the habit that you need to consume X number of bottles per day. If you have a 16 oz bottle you know you need to drink 5 per day to hit your goal.
· If you are still having trouble consuming enough water, make a schedule. Make sure you drink a full glass before starting your day, you can even add cayenne and lemon juice to help your metabolism and detox your body.
· Add fresh fruit. We suggest adding lemon or lime slices to your water to provide some natural flavor to your water. Other popular choices include strawberries, cucumber and mint.
· Sometimes when we feel hungry, our body just needs water. Water can curb your appetite and prevent you from binge eating and it helps you feel full longer.
· Remember if you are working out or sweating excessively, adding more water is important! According to the American College of Sports Medicine, 2 hours before exercising we should drink about 17 ounces of water. During exercise, aim to intake 7-10 ounces every 20-30 minutes. Finally, drink 8 ounces of water within 30 minutes of finishing your workout. That may seem obvious but it is often overlooked!
2. Replace electrolytes. Electrolytes are made up of sodium, chloride, potassium, magnesium and calcium. We always carry electrolyte packets around in our bag or car as backup in case we find ourselves dehydrated or out in the sun longer than planned. The packets are great to have on hand and easy to add to a bottle of water. Sports drinks are also a great alternative as they usually have a balance of electrolytes and carbohydrates. It is important to check the sugar content, as most are loaded with sugar, which can actually contribute to dehydration.
3. Food. Luckily, certain food choices can contribute to your daily water intake and make staying hydrated fun and easy!
· Many summer foods that are in season, such as melons, strawberries and tomatoes are rich in water, carbohydrates and minerals needed to help keep you hydrated.
· Chill out. Freezing your fruit into popsicles is a new family favorite to staying cool during the hot summer days. Not only do you get the sensation of a sweet treat, you are consuming fresh fruit full of nutrients and water to keep you hydrated!
· Be Smooth. Another refreshing and cool food we suggest is smoothies. By adding fresh vegetables, fruits and coconut water you are hydrating your body, obtaining nutrients and staying lean for swim suit season. Add extra greens and cucumbers, which are made up of mostly water.
4. Enhance IVs. If you haven’t heard, Enhance IVs have multiple benefits, including hydration. Whether you just finished a marathon, have been traveling, been sick or just haven’t been able to consume enough water, a Hydration Enhance IV maybe a simple and quick solution to helping you feel better. The IV restores hydration, improves energy and replenishes electrolytes. At Foundations Medical Center we administer our IVs in a relaxing environment, and depending on your level of dehydration, it only takes an hour (it may be shorter if you are dehydrated).