Staying hydrated is an important part of keeping us healthy. Water is essential for keeping our bodies working properly. It helps our organs function, removes waste, and keeps our body at the right temperature. We lose water during the day through our breath, sweat, urine, and bowl movements. In these hot summer days, we lose even more. In order to stay healthy, we need to drink enough fluids to replace the water we lose.
A common recommendation is to drink 64 ounces of fluids each day. That equals four standard-sized (16 oz) water bottles or eight cups. However, as we continue through this hotter-than-usual summer, we need to increase our fluid intake to make sure we are getting enough. The best practice is to sip on water throughout the day. If we do not drink enough water, we become dehydrated, which can be harmful to our organ functioning and our health.
By the time you feel thirsty, you are already dehydrated. Other signs of dehydration include:
- Dark colored urine and/or decreased urination
- Feeling faint, lightheaded, or dizzy
- Dry mouth or eyes
- Headache
- Low blood pressure
- Confusion or mental fog
All liquids help you stay hydrated. Water is usually the best choice, because it’s free and has no calories or sugar. If you don’t like the taste of plain water, you can add sugar-free flavoring. You can also infuse your water with fruits, citrus, or herbs. Carry a reusable water bottle with you. Bonus points if it contains measurements on the side to keep track of your intake during the day. It is even more important to bring this with you when you exercise. Be sure to hydrate before, during, and after your workouts. Keep your water cold with ice. The majority of people prefer cold water over warm water, especially after spending time outside. Plus, when the ice melts, it also counts toward your daily fluid intake. Speaking of ice- popsicles, slushees, and snow cones can also hydrate you!
If you have a hard time remembering to drink water, try setting reminders on your phone or download a free app.
The food we eat also contains water and helps us stay hydrated. Some fruits and vegetables naturally have a high water content, like watermelon and cucumbers. Eating plenty fruits and veggies this summer – and throughout the year – can help us reach our fluid (and nutrition) goals.
And of course, other beverages can contribute to daily fluid intake. Fruit juices, pop, milk, sports drinks, and even beverages with caffeine, such as coffee and tea, all count. Just be mindful of the amount and frequency of drinking those that are high in added sugars. Perhaps choose these as a treat, rather than using them towards your hydration goal. Or choose sugar-free options when you can. If you want to go above and beyond, every time you drink one of these beverages, drink the same amount of water afterwards.
Stay cool this summer. And remember, water first for thirst!