Summer is coming and it’s warm! As summer approaches and you start spending more time in the heat, it’s important to pay more attention to dehydration.
Water makes up 60% of our body weight and all of our body systems need water to function, so hydration should be your top priority no matter the season. But once you start going out and adding things like warm-ups and exercise to your routine, you’ll want to make sure you’re supplementing.
But how do you know how much water to 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! An adult loses an average of 10 cups of water a day through normal activity, while men lose more. A woman should drink an average of 10 cups a day, and a man should drink 15 cups a day. Drinking less or engaging in activities that cause you to lose water can greatly increase your chances 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:
Dark yellow urine
Fatigue or tiredness
Heart rate increases
Use the following tips to make sure you’re drinking enough when you’re out on a fun day this summer.
Bring it with you. If you don’t have water with you, you won’t drink, so the first thing you should do is carry a water bottle with you wherever you go.
Eat water-filled foods. You can fill some water with water-filled food. Watermelon, honey sauce and cucumber are the perfect starters. You can also eat grapes, strawberries, and add tomatoes, spinach, broccoli, and peppers to your diet.
The smell. If you don’t like the taste of water, try adding fruit, vegetables, mint leaves, or sugar-free sweeteners like Crystal Light to make it sweeter. If you like champagne, you can moisten it with seltzer or mineral water – this is also important.
If you’re on the move, add it. If you exercise in the heat, drink more than the average 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 walking and relaxing, it’s easy to forget to hydrate. If you pay attention to how much water you drink and start incorporating a system into your daily life, it will be easier for you to stay safe, hydrated, and always ready for your next workout! Aim to drink at least 10-15 glasses of water a day, one glass with every meal and one glass with every coffee, soda or alcohol you drink.