It’s just May, but we’re already feeling the Summer heat! Even though the thermometer may say 85, you know it feels like 100 degrees out there.
With the Summer heat upon us, it is very important to stay hydrated, especially if you are working out. Did you know that even being 1-2% dehydrated can be detrimental to your workouts or athletic performance? Staying hydrated also helps with muscle recovery, staying satiated, and keeping your metabolism fine tuned. Ladies, being hydrated also improves the look of your skin, so don’t skip out on the water!
According to the Institute of Medicine, the average intake for women should be 2.7 liters (11 cups) per day, and for men 3.7 liters (16 cups) per day (1).It’s important to remember these recommendations are based on the average adult, not participating in 1-2 hours a day of exercise, and most likely not living in South Florida!
Make sure you pay attention to some important signs of dehydration such as fatigue, dry mouth, headache, dizziness, dry skin, decreased urine output, and urine that is more yellow in color. Remember that coffee and alcohol can also dehydrate you, so play close attention if you are consuming one or both.
If you or your kids are playing sports this Summer or spending time outside, make sure you are continuously drinking water.
If you find yourself having a hard time drinking water all day, here are some tips and tricks to stay hydrated:
- Get yourself 2-4 water bottles that you can fill the night before your work day. Make sure each bottle is about 24 ounces so you can minimize how many water bottles you have to take with you. This way, you can have your 1-2 water bottles during your work hours, and the rest when you get home. You won’t have to remember if you drank enough water, or even how much you drank as long as you finish all of your water bottles before the day is over.
- Add lemon, lime or infuse your water bottle with different fruits. My personal favorite is lemon. I can drink water all day as long as I have fresh lemon juice in it!
- Make your own popsicles to enjoy on a hot summer day. My go-to place is Pinterest when researching new ideas. You can purchase popsicles molds, and fill them with whatever flavors you enjoy. You can find recipes with fruit and coconut milk, coconut water and berries, and whatever combos speak to you. Doesn’t a coconut lime popsicle sound delicious on a hot Summer day?
- Another surprising way to keep yourself hydrated is actually by eating water containing foods! Foods with the highest water content include cucumber, watermelon, cauliflower, broccoli, celery, spinach, starfruit, carrots, and berries. Eat these foods separately, or make a wonderful fruit smoothie of out them.