.png)
Whether your plans include soaking up the sun by the pool, or taking that long-awaited vacation, make sure you're drinking enough water in this hot summer weather! In order to fully enjoy all your summer activities, you have to stay hydrated because your body loses more fluids in the heat. Staying hydrated is necessary because it will keep your body and mind functioning at its best.
But how do you know you're drinking enough water?
How Much Water You Need:
You water needs vary depending on your weight and body type. "The exact amounts [of water] vary person to person, but 2 to 4 liters for active adults is a general target range to aim for to stay adequately hydrated, and your needs may vary in that range with changing outdoor temperatures,” Minchen said. (For reference, that’s about 68 ounces to 135 ounces.) - via Lauren Minchen, a registered dietician and nutritionist at Lauren Minchen Nutrition in New York.
If you regularly exercise, your water intake will most likely need to be higher because your muscles require more water to function properly and maintain mass.
How does the body stay cool in all of this heat? By sweating it all out!
"It is important to replenish the water we lose when we sweat to prevent dehydration,” Shapiro said. “One of the best ways to accomplish this is to drink water throughout the day and before you actually feel thirsty.” - via Amy Shapiro, a registered dietician, nutritionist and founder of Real Nutrition NYC. Shapiro recommends drinking half of your body weight in ounces of water: So if you weigh 180lbs, you need to drink 90 ounces (or 3 liters) of water daily.
The Mayo Clinic recommends drinking 2.7 liters of water a day for women and 3.7 liters for men.
How Do You Know You Need to Drink More Water?
The color of your urine can indicate if you need to drink more water. Both Shapiro and Minchen said that your urine should be close to the shade of lemonade. If it is any darker, you should drink more water.
Experiencing fatigue, muscle cramping, constipation, and dizziness are all indicators of dehydration.
Age also impacts hydration levels and how easily you become dehydrated. As we age, we notice our thirst less. - via Andres Moss, holistic nutrition coach and founder of Moss Wellness.
You Can Eat Water
Indulging in foods that contain high water content can help out with your hydration levels and overall quench your thirst in delicious ways!
“Eating fruits and vegetables can contribute majorly to healthy hydration, “ Shapiro said. “In the summer, watermelon is a great source for hydration, as it contains water.”
Other great options are cucumbers, celery, tomatoes, and strawberries!
What to Do If Experiencing Dehydration
If you or someone you’re with is experiencing signs of dehydration, the first thing to reach for is—you guessed it—a glass (or two) of water. Yes, water is the best when it comes to hydration. If your body is depleted of nutrients and electrolytes, however, you may want to try these other options that will have you replenished and hydrated in no time: - via Mayo Clinic
Electrolyte-infused water
Pedialyte
Gatorade
Coconut water
Watermelon—as its name implies, it contains 92 percent water!
Even though drinking all of this water will leave you running to the bathroom more often than usual, hydration is worth it! Stay cool and keep hydrated.
Comments