Hydration in The Summer

With all the traveling and walking around in this summer heat, one needs to be hydrated. Drinking 1/3 to ½ your body weight in ounces is the key to hydration, however, many only drink an ounce of water per day. Severe dehydration has serious health consequences, but even mild dehydration may cause damage. Dehydration is also a major risk factor for kidney stones which affect 1 in 11 adults. Staying hydrated has real advantages to maintaining our energy and focus so you can operate more effectively. Sweating can cause dehydration making one more susceptible to heat exhaustion and heat stroke.

ARE YOU HYDRATED ENOUGH? – check your urine color and volume. If your urine is pale yellow or straw – it’s a good indicator that you are drinking adequately. If your urine is dark-colored (like apple juice) or are urinating in small amounts infrequently, you are likely dehydrated.

Tips – MAKE IT A HABIT

1. Drink enough water to prevent thirst

2. Invest in a reusable water bottle and carry it around.

3. Feeling frazzled? Grab a glass of water – studies show people feel better instantly and more alert after drinking water. It’s also a nice way to get you out of that midday slump.

4. Sip on cold herbal teas throughout the day

5. Or just herbal teas in the evening – this adds extra fluid to your day

6. Make detox lemonade

7. Eat a rich diet in whole foods – at least five cups of fruits and vegetables per day

8. Add foods that are high in water – cucumber, watermelon, celery, tomatoes, red/yellow/green bell peppers, cauliflower, spinach, strawberries, broccoli, grapefruit

9. Add flavor to your water – if you are one of those people who thinks water is too bland, why not flavor it with fruits such as berries or herbs like cinnamon and basil.

10. Monitor fluid loss by checking color of urine

11. Soak some chia or basil seeds – both of these seeds absorb water ad help you keep hydrated

12. Try coconut water – addition of coconut water is that is has electrolytes – packed with potassium, magnesium, sodium, and calcium, coconut water can replenish lost fluids and electrolytes from hot summer temperatures and exercise

13. Be well-hydrated before your exercise – drink at least two cups of water an hour before your exercise.

14. Have a protein shake after your workout using alternative milk