Hydration 101: 3 Easy Tips For Summer

H is for hydration and committing to hydration is not a one-and-done fix-all but a daily task that can seriously improve your overall quality of life. Knowing just how much to hydrate is often confusing because it depends on many individual factors including gender, age, weight, climate, activity level, and personal health indicators. It is safe to say that fluid intake is important all year round but especially during the summer. Beach volleyball games, picnics, hikes, and hot yoga require hydration before and after. If you are struggling with getting enough water during the day don’t worry, we have three easy ways for you to up your hydration game.

Hot Hydration Tip: Spice things up! 

Okay, so spicy water sounds horrible but infusing water with a splash of fruit or citrus is a great way to make your daily intake more exciting. Many people find water boring which makes it difficult to drink the recommended daily amount but water, yes plain old H20, is the best and cheapest way to stay hydrated. The problem with many beverages on the market (including some “healthy” options) is that they are packed full of sugar meaning added calories. Drinking any liquid is not the same as hydrating and using juice or soda to replace water is a bad idea. Infusing water with fruit is a healthy way to make hydration more fun—lemons, mint, cucumber, watermelon, strawberries are just some of the delicious items you can use to infuse your water. There are many creative water infusion recipes online that will definitely spice things up as the temperatures climb.

Hot Hydration Tip: Don’t wait to hydrate! 

For many people, hydration is an afterthought only triggered by the feeling of thirst. Hydration is important, not only in the hot summer months but all year long because it rids your system of toxins, helps regulate body functions, and can of course do wonders for your skin. While the classic line, “if you are thirsty you’re already dehydrated” is technically true there is no reason to panic if you are feeling thirsty. Slight dehydration means losing 1-2% of your body’s water and normal thirst comes with a loss of about 2-4% content and this is easy to replace with some easy lifestyle changes. For example, don’t wait for thirst to strike, hydrate yourself throughout the day especially if you are at the beach or working out. Buy yourself a cute water bottle, set a timer to remind you to drink, or get more H20 by getting rid of other sugary beverages. The easy-to-remember mantra of, “don’t wait to hydrate” is important.

Hot Hydration Tip: If you can’t drink it, eat it!

A great way to increase water intake is to eat it. There are many fruits and vegetables that are high in water concentration and will not only help hydrate your body but give you added vitamins, minerals and nutrients. If you are trying to diligently keep up your water intake and want to stay hydrated during a day at the beach then why not add in some edible hydration? Fruits like watermelon, orange, pineapple, cantaloupe, and grapes are high in water concentration and vegetables like cucumbers, celery, lettuce, and radishes are the perfect hydration snacks.

Disclaimer:  Dehydration is a very serious medical issue. If you are experiencing dark-colored urine, dizziness, confusion, extreme thirst, or fatigue you may be experiencing extreme dehydration and might need to seek medical attention. The above tips are for maintaining physical health and regular hydration.