Summer is a season when we tend to spend more time outdoors and find ourselves more active in the sunshine (especially here in Wisconsin).  Higher temperatures and increased activity levels can leave you at risk for dehydration.  Hydration is an important foundational aspect of supporting good health, so this week I’m sharing with you 5 Hydration Hacks for Summer to help you keep up with your water intake in a simple and delicious way!

Water is a necessary component for your body to survive and thrive.  Around sixty percent of the adult human body is made up of water!  Every organ, tissue, and cell needs water to function properly.  For instance, your body uses water to regulate its temperature, maintain blood pressure, remove waste, lubricate your joints, and boost skin health.

Are you consuming enough water?

A question I often get asked is, “How much water should I be drinking daily?”  The answer can be a bit tricky because there is no universal standard for how much water is enough because every body is unique.  While everyone’s body is unique and needs a different amount of water depending on many circumstances (such as age, gender, amount of exercise, and a variety of health conditions), 64-ounces daily is a reasonable goal amount to start with.  Assess how your body feels when you are drinking 64-ounces of water daily, and adjust more or less until you are feeling well hydrated.  Read on for some indicators of dehydration that will help you with your assessment.

 

Monitoring your hydration and making sure you are adequately hydrated on a daily basis is one simple foundational step you can take on your path to improved health.

 

How can you tell if you’re properly hydrated?

The color of your urine is a good indicator of your hydration level.  You want it to be clear or pale yellow.  If your urine is dark yellow or amber colored, you may be dehydrated.

Other signs of dehydration include:

• Little or no urine
• Dry mouth
• Tiredness or fatigue
• Headache
• Confusion
• Feeling dizzy or lightheaded

If you experience any of these symptoms, drink some water as soon as you can.

If the symptoms do not go away, please contact your doctor.   On the flip slide, if you find that you are drinking a lot of water, but not urinating frequently, please contact your doctor.

 

Now that you know WHY you need water to support optimal body function, let’s talk about those 5 Hydration Hacks for Summer.

 

1. Drink a glass of water first thing in the morning

Your body gets dehydrated overnight while you are sleeping, since you are not eating or drinking anything for at least 6-8 hours.  Starting the morning with a refreshing glass of water is a great way to wake up your body.  Many people reach for the coffee to gain a boost of energy in the morning, but water can actually help perk you up for the day too (without the caffeine crash later).

2. Add natural flavor with fruit

I’ve heard so many of my clients say, “Ugh, I just can’t stand the taste of plain water!”  My response is, “No problem.  Drink a flavored water.”  There are several easy solutions to add flavor to your plain water without sacrificing the health benefit.

Many flavored beverages have sugar added to give them that sweet and delicious flavor that leaves you wanting more, so make sure to read the ingredients label when you are buying pre-packaged drinks.

A great way to add a natural, sweet flavor is to drop some fruit slices into your water bottle.  Try adding a slice of lemon or lime, or add your favorite fruit.  Check out some delicious flavor combinations here.

3. Boost up for exercise

Drinking water before, during, and after exercise can help your body stay hydrated and help you get the most out of your workout.   Your body loses a lot of water during exercise through sweat.  You want to be sure you are replacing what is being lost in order to keep your performance at an optimal level during exercise, and to help aid in recovery after your workout.

Sports drinks can be helpful if you are exercising for more than an hour at a time, or in high heat (hello July weather).  These drinks will contain carbohydrates and electrolytes (like sodium and potassium) that will increase your energy and help your body absorb water to replace what has been lost through your sweat.  Be sure to read the ingredients label so you know what is in your sports drink.  Some sports drinks are high in calories and added sugar, so once again, be sure to read the ingredients label.  Try to avoid food dyes (like Red-40, Blue-1, and Yellow-5) and artificial sweeteners (like acesulfame and sucralose).  Many times, the sports drink bottles also contain more than one serving, so don’t forget to look at the serving size part of the label too.

4. Drink water between cocktails

Alcohol is a diuretic, meaning it increases the production of urine and removes fluid from your body.  The process of breaking down the components of alcohol and flushing them from your body suppresses the hormone vasopressin (which normally tells your body to hold onto water), causing the diuretic effect.  All of that is to say that you can become dehydrated very quickly while drinking alcohol.

Have you ever had a hangover headache?  That comes from dehydration.

Water is flushed out faster than the alcohol is processed, so that is an important reason to include a regular glass of water before, during, and after your Happy Hour beverages.  Experts recommend having at least one 16-ounce glass of water with every 12-ounce beer or 4-6 ounces of liquor.

Water will help you hydrated by replenishing lost fluids, and not to mention, help lessen the hangover the next day.

5. Eat your water

If drinking 64+ ounces of water every day to stay hydrated sounds like a drag, remember that food can be a great source of hydration too!  Sure, plain water is best for staying hydrated, but food plays an important role in supporting hydration as well.

Fruits, vegetables, and some dairy products provide a significant amount of water content, along with some very important nutrients.

Here are a few examples:

• Zucchini – 94% water + vitamin C and fiber
• Watermelon – 92% water + some fiber, vitamin C, vitamin A, and magnesium
• Strawberries – 91% water + fiber, disease fighting antioxidants, vitamin C, folate, and manganese
• Cantaloupe – 90% water + fiber and lots of vitamin A
• Cottage Cheese – 80% water + protein, phosphorus, calcium, selenium, and B vitamins (including riboflavin and B12)

To see more fantastically hydrating food sources, check out this article from Healthline.

Here are a few bonus tips to help you stay hydrated:

• Keep a water bottle with you during the day.  To save money (and the environment), carry your own reusable water and fill it up with tap water.
• If you feel hungry, drink water first.  Thirst is often confused for hunger.  Try drinking a glass of water, then wait 10 minutes.  If you are still feeling hungry, then have something to eat.  You may find that the glass of water was just what you needed, rather than a snack.
• Set yourself up on a schedule to get into the regular habit of drinking water. Make it a goal to drink a small glass of water at the beginning of each hour.  Drink a glass of water before each meal or snack.

 

Remember, water makes up more than half of your body weight.  You will lose water when you sweat, go to the bathroom, and even through breathing.  When the weather is hot, you will lose water even faster.  Also, if you are sick, vomiting or diarrhea can lead to rapid water loss.  It is important to stay mindful of your water intake, and be proactive in making sure you are staying well hydrated on a daily basis.

Are you up for a challenge?

Join me this week (July 6th-10th) in a Focus on Hydration Challenge.  I’m setting a goal to drink at least 64-ounces of water every day this week.  I’ll be sharing some flavor hacks for great tasting water over on my Instagram page, so be sure to follow me @realandwellhealth.   See you there!