Staying Hydrated During The Summer
As the weather gets warmer, we must keep in mind the most important element for our health – hydration. Up to 60 percent of the human adult body is made up of water. Since most of us will be spending our days outside, you’ll need to reach for your water bottle more often. Staying hydrated will make you feel at your best and avoid heat-related illnesses.
What does water do for you?
- It promotes cardiovascular health
- It keeps the body cool
- It cleanses the body
- It cushions joints and muscles
Here are some tips to keep you hydrated during the summer heat:
1. Drink water – and LOTS of it!
This one is a no-brainer for staying hydrated: but with that being said, sometimes drinking enough water is easier said than done. If you aren’t one to drink water, here are some ways you can make drinking water easier:
- Set a reminder on your phone to hydrate every hour
- Flavour your water with your favourite fruit
- Drink a glass of water with every meal
- Find a water bottle you like and carry it with you everywhere
- Swap out other drinks such as soda or coffee, with a glass of water
There’s no actual rule about how many glasses of water a day you should drink. You may have heard that you should drink eight glasses, but no scientific evidence supports this claim. Consistently drinking water throughout the day, whether you feel parched or not, is how you can keep your body hydrated during the summer. If you feel like it’s been a while since your last glass of water, it’s probably time to drink another.
2. Eat more foods with high water content.
All whole fruits and vegetables contain some water, but here are some foods that have more water content: Cucumbers, celery, tomatoes, radishes, peppers, cauliflower, watermelon, spinach, strawberries, broccoli, and grapefruit. Here is more information about high water content foods!
3. Drink water on your flight.
As more people are now traveling for summer vacation, it is important to know that airports and flights can be very dehydrating. It’s not easy to drink water as much as you usually do when you’re on the go during the summer months. Airplanes are known for low-humidity air, which contributes to low hydration at touchdown. Pack an empty reusable water bottle in your carry-on bag, then fill it with water after going through security. Skip the vending machines at the airport and ask for water when the beverage cart passes.
4. Avoid alcohol, sugary drinks, and caffeine.
A surprising fact is some liquids will work against hydration! Drinks such as coffee, sugary sodas, beer, wine and hard liquor, lemonade, sweet tea, energy drinks, smoothies, and flavoured milk are all culprits. They are loaded with sugar, sodium, and other ingredients that remove water from your tissues. Consider ditching some of these daily or rehydrating with more water for each dehydrating drink you consume.
5. Cool down.
Proper hydration isn’t just about drinking water—it’s about regulating your body temperature, too. During summer, when the risk for heat stroke is at its highest, wear light, loose-fitting clothing in light colors; schedule strenuous sports and physical activities during cooler times of the day; protect yourself from the sun with hats and other shade accessories; take drink breaks often; and mist yourself with a spray bottle if you become overheated.