Jake Berman

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How to Stay Hydrated Amidst the Summer Heat!

Drinking Water

Summer is one season that we’re all looking forward to after facing winter hassles (for those up north). This is the season we enjoy beaches, vacations, a little time off, go out for long drives, visit relatives from other states, play our favorite outdoor sports, and of course, enjoy time under the sun. During this time, especially in Southwest Florida, the temperature rises and we sweat a lot by doing just simple things, like stepping outside. Staying hydrated should be our top priority during the summer as our body is made up of more than 60 percent of water and dehydrating is a dangerous risk we face. So how can you be sure you stay hydrated during the summer heat? Here are some tips you can begin to implement today!

1. Drink at least 10 – 12 glasses of water.

The average person needs at least 80-100oz of water per day which is equivalent to 10 – 12 glasses of water. This is the minimum water intake a person should have whether he is active or not. However, if sweating excessively or drinking more than 120oz of water per day, electrolyte replacements, like the brands LMNT, Propel Zero, or XTend Hydration, may be needed. By using one serving of electrolytes, your body will better absorb water and replace the electrolytes you have lost. Our body needs a proper balance of water to electrolytes so it is important you don’t over-consume electrolytes.

2. Drink up when you wake up and at each meal.

First things first, when you wake up in the morning, try to drink two glasses of water. This helps to hydrate your body after sleeping all night. This also helps hydrate your GI tract and get things moving. By having a glass with every meal, you’re helping yourself get 3 more glasses in.

3. Carry a water bottle with you.

Another way to stay hydrated on the go, is to always carry a water bottle with you. This way, you’re less likely to forget to drink water throughout the day. This tip also saves you money and time as you wouldn’t have to buy bottled water while you are out. I also find that carrying a larger water bottle, one that carries 40oz for example, helps you drink more on a daily basis. If your goal is 80oz per day then that’s only 2 of your 40oz bottles! This makes it easier to keep track of how much you consume on a daily basis. There are even bottles that have labeled on the outside marks with what time of the day it is. For example, if it is 10am already, you should have drank up to that certain level. Again, just another way to help you reach your goal on a daily basis!

4. Front Load your water intake.

rontloading means trying to consume the majority of your water intake earlier in the day so you are not trying to drink 40oz right before bed just to reach your goal. By doing that you will be up all night using the restroom and now your sleep cycle is interrupted and the next morning you don’t feel rested. Try drinking half of your water intake goal by lunch time!

5. Take hydrating foods and avoid sugary drinks.

You can make salads which are a great way to keep you hydrated. Number one on the list of vegetables high in water is lettuce which has 95.6mL per 100g taken. Celery, bok choy, radishes, cucumber, zucchini, watercress, tomatoes, green bell peppers, asparagus, portabella mushrooms, swiss chard, cabbage, okra, cauliflower, spinach, watermelon, and broccoli are also hydrating! These foods will help hydrate you on a hot day. Avoid sweet or carbonated drinks like soda or fruit juices as these don’t replace your water intake and will make you even more thirsty.

6. Avoid caffeinated and alcoholic drinks.

Cold or hot caffeinated drinks are diuretics. If you consume too much of them, say 2-4 cups of coffee, this could cause you to lose excess fluid as the caffeine causes a mild, short-term diuretic effect. This means that this causes your body to pass more urine, which also makes you lose water. This is the same with alcoholic drinks, which are diuretics too. If you notice, whenever you have these kinds of drinks, you have to urinate more often than usual thus losing more vital fluids and electrolytes.

7. Schedule your physical activities during cooler hours.

Scheduling your physical activities, say your exercises, yard work, dog walks, etc. during cooler times of the day helps to avoid that noon scorching sun.

8. Always choose water during flights.

According to Frederick Health, airports and flights can be dehydrating because of the altitude changes and long hours sitting. I always bring an empty water bottle when traveling and refill once I am through security. There are refill stations all over most airports!

10. Dress appropriately.

One more way to stay cool and avoid fluid/electrolyte loss is to wear appropriate clothes. Wearing light, loose-fitting clothing that will make your skin breathe and keeps you comfortable is essential during the summer. Try wearing tank tops or cotton shirts with light colors as opposed to dark shades that attract more heat. You may also wear sunglasses and hats to protect you from the heat. Also, never forget your sunscreen!

You know your body better than anyone else, so if you feel you’re not getting as much fluids as you should have, you may try implementing some of these tips!

Stacey Justiniano

Stacey Justiniano

Upon graduating from Florida International University with a Bachelor of Science in Dietetics and Nutrition, Stacey Behm, BSDN-Nutrition Professional, found her passion in helping people become their happiest and healthiest selves. She has a holistic approach to nutrition, taking into account more than the food you are eating. Stacey is soon to become a Registered Dietitian, which requires an extensive dietetic internship, national board exam, and licensing.
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