In Good Health | written by: LINDA STEPHENS
Photo by Nicolas Ruiz on Unsplash
As the sun beats down and temperatures soar in summer, staying hydrated becomes more crucial than ever. Not only is proper hydration essential for maintaining good health, regulating body temperature to keep you cool and supporting overall bodily functions, dehydration can lead to a host of health issues including heat exhaustion, heat stroke and impaired cognition. Here’s how to stay hydrated and healthy this summer.
1. Drink plenty of water.
Not surprisingly, drinking plenty of water throughout the day is the foundation for staying hydrated. Water helps replenish the fluids you lose through sweating and keeps your body functioning optimally. Aim to drink two to three liters of water per day; more if you are spending time outdoors, engaging in physical activity or find yourself sweating more than normal.
If you are partaking in intense physical activity (including swimming!) or prolonged exposure to heat, you may need more than just water to stay hydrated. Consider adding an electrolyte drink with sodium and potassium such as Hydration Aminos by Bioedge.* Coconut water is also good. However, for both, check the sugar content. Steer clear of anything with more than 3 to 5 grams of sugar per serving. Whenever possible, opt for a lower sugar version. Seasoning food moderately with pink Himalayan sea salt or Celtic salt helps with hydration too.
2. Carry a reusable water bottle.
This helps you ensure you sip water throughout the day, whether you’re at work, running errands or having fun outside. Opt for an insulated water bottle to keep your water cool and refreshing, even in the sweltering heat. Also, make sure your bottle is glass or stainless steel and BPA-free. Never leave plastic water bottles in a hot car or drink from them if they have been exposed to heat. The plastic toxins leach into the liquid and have been known to cause health issues over time.
3. Set reminders to drink water.
As important as we may know it is to drink water, in the hustle and bustle of daily life, it can be the last thing we do! It’s crazy, right? So, set reminders on your phone or use a hydration tracking app to prompt you to drink water at regular intervals throughout the day. TIP: I fill my water bottles in the evening for the next day. In the morning, I line them up on my counter so I know when I’ve reached my intake for the day.
4. Eat water-rich foods.
In addition to drinking water, you can boost your hydration levels by consuming water-rich fruits and vegetables such as watermelon, cucumbers, cantaloupe, strawberries and oranges. In fact, lettuce, celery, zucchini, bell peppers and tomatoes all contain about 90% water. These water-rich fruits and vegetables will not only help with hydration and keep you cool in summer, they will also give you essential vitamins and minerals.
5. Avoid excessive caffeine and alcohol.
While it may be tempting to reach for an iced coffee or refreshing cocktail on a hot summer day, it’s essential to consume these beverages in moderation. Caffeine and alcohol can have a diuretic effect, causing you to lose more fluids and increase the risk of dehydration. If you do indulge, be sure to balance these beverages with plenty of water.
Your body will always tell you when you are not adequately hydrated and you need to listen to it. One sign is the color of your urine. Clear or pale yellow urine is a sign of proper hydration, while dark yellow or amber-colored urine may indicate dehydration. To give yourself the best shot at staying hydrated, start each day with one liter of clear, filtered water, and remember: Don’t wait until you feel thirsty to grab for some H20. If you’re feeling parched, you’re already starting to get dehydrated so be proactive and drink before you feel thirsty.
In good health, Linda
LINDA STEPHENS, M.S. Nutritionist, Darien Resident and Owner, Linda Stephens Fitness, LLC. My virtual door is always open if you want to discuss your health goals. You can schedule a complimentary call with me through my website at www.lindamstephens.com
