Tips to Stay Hydrated This Summer
Now that summertime is approaching, it is easy to forget how much our bodies need electrolytes to stay well hydrated while we are out participating in our summer activities. Fun in the sun is great but can be very harmful to the body if not properly taken care of. Here are some tips and tricks to help you stay hydrated during those sweltering hot summer months.
If you love to work out, especially outside, try limiting your hours to either morning or early evening hours when the sun is not out at it’s brightest. The sun’s rays are at its strongest during the hours of 10 am to 4 pm. This is prime-time when your body will absorb every water cell in your body to keep it moving. Try drinking enough water before your workouts or any activities that are taken place in the sun. The recommended amount of water that you should consume should be anywhere from (8) eight oz glasses of water or 2 liters worth. When you are working out, American College of Sports Medicine recommends that you drink 16 to 20 ounces. Drinking water can be difficult to remember especially if we work in a fast-paced environment or stay stationary at our desk. Some helpful advice if you have trouble remembering to drink water is to set an alarm on your phone to go off every half hour to an hour to remind you to pick up your water bottle and hydrate yourself. When exercising outdoors, please remember to always wear a strong SPF sunscreen and apply every 2 to 4 hours.
When enjoying the outdoors, whether you are swimming or hiking, our bodies tend to lose electrolytes faster than if we were enjoying activities indoors. Water is ultimately the best way to hydrate but did you know, you can also hydrate through many different water-dense foods. These foods not only help retain water hydration but are also delicious and a great addition to your summer picnic. Watermelon is an awesome alternative as it contains about 92% of water itself! Snacking on this fruit is also a good way to eat your vitamins and minerals as it’s rich in potassium, Vitamin A and Vitamin C. Cucumbers are composed of 96% of water so it’s no wonder why we see water infused with cucumbers in it. Cucumbers are also rich in Vitamin K, Vitamin B6 and Iron. Strawberries are another water dense food loaded with Vitamin C and fiber and contain 92% of water as well. Other fruits that are high in water content include peaches, cantaloupe, and grapefruit. If you are looking for foods other than fruit, try eating some celery sticks as the water content is 95% and taste great with peanut butter, ranch, or hummus.
If you do plan on hydrating yourself with sports drinks, read the label to see if it contains potassium and sodium to help replenish your body of electrolytes and keep you well balanced. It is also important to consider that a variety of sports drinks often have a lot of sugar which can make it harder for your body to lose weight if you are exercising for weight loss reasons. So try sticking to a nice cold bottle of water or grabbing a reduced-calorie sports drink. Take advantage of consuming bananas and applesauce, which are notable for electrolytes and carbohydrates. Keep in mind that sugary sports drinks are not recommended for people who are participating in any outdoor activities as you may become more fatigued easily. Stay cool by taking 5-minute breaks in shaded areas; this can help cool down your internal body temperature as well as making it the perfect time to hydrate.
Some signs and symptoms of dehydration include anything from increased thirst, irritability, loss of skin elasticity, dark yellow urine or decreased urine output, headaches and dizziness. Remember taking care of yourself during the summer months can help prevent any heat-related illness or injury that can cause severe damage to your body and organs. Stay calm, keep cool and be well hydrated.
