It’s summer and the temperatures are climbing. While you want to stay active, it’s challenging when faced with such heat. For your own health and safety, I’d like to share with you 6 ways to avoid dehydration this summer.
Warm weather brings with it thoughts of grilling out, napping in a hammock, and sipping a tall glass of iced tea. Now hold on to that mental image because summer is also a time to be wary of dehydration: the lack of sufficient water in the body.
Water is important to the body at all times, but especially in warm weather. Below we have five tips to avoid dehydration this season.
Tip #1 – Eat Hydrating Fruits & Vegetables
You thought the first tip would be to drink lots of water, right? Yes, consuming lots of water is extremely important, but you can also fill your diet with lots of foods that have high water content. In particular, berries, grapes, and lettuce are known for being particularly hydrating. For a list of other hydration-rich foods, learn more by clicking here.
Tip #2 – Consume Sports Drinks (When Needed)
If you plan on working out at high-intensity or for more than one hour, it might be appropriate to replenish your electrolytes through a sports drink. Just be sure to study the nutritional facts label first since many of these drinks can be packed with calories and sugar. Besides, it’s not worth canceling out all the hard work you did.
Tip #3 – Drink More Water in Hot Weather
What is the number one sign that you’re dehydrated? Feeling thirsty, of course. Hot weather is a clue you need to increase your water intake.
Pro tip: Keep a water bottle nearby. Your body also demands more water when you’re exercising at a high intensity or for a long period of time.
Tip #4 – Forget 8 Glasses a Day
According to the American College of Sports Medicine, to avoid dehydration, active people should drink at least 16-20 ounces of fluid one to two hours before an outdoor activity. After that, you should consume 6 to 12 ounces of fluid every 10 to 15 minutes that you are outside. On a normal day, the National Academies of Sciences, Engineering, and Medicine recommends that women drink 11.4 cups of water daily and men have 15.6 cups. Stay thirsty, my friends!
Tip #5 – Know the Early Warning Signs of Dehydration
Fatigue, dizziness, confusion — those are just a few of the unpleasant signs that you may be dehydrated. The Aetna Foundation adds that common physical signs of dehydration also include headaches, vomiting, and a flushed complexion. Another simple way to gauge how well hydrated you are is to check the moistness on the inside of your mouth. If it is starting to get dry, you know your body is running out of water.
Tip #6 – Avoid Certain Beverages
Alcoholic and caffeinated beverages, such as coffee, teas, and colas, should be avoided at all costs. These fluids tend to pull water from the body and promote dehydration. Fruit juice and fruit drinks also may have too many carbohydrates, too little sodium, and may upset the stomach. In short, don’t put it in your system if you plan to be active outdoors this summer.
Do you think these tips will help you avoid dehydration this summer? I hope so! Feel free to email me your thoughts and ideas to stay hydrated this season at firstname.lastname@example.org. And be sure to subscribe to my newsletter below to receive more great health and wellness tips straight to your inbox each Friday. And to learn more about exercising in the heat, read this past blog post right here.