The long sunny days and warm breeze may make us fill our to-do list with all sorts of activities – from hiking to strolling at the beach. While it is a fun time to be outdoors during the summer months, it can also be so intense, bringing heat waves. And this is why it’s very crucial to stay hydrated this season.
Why You Should Stay Hydrated
Hydration especially during summer helps prevent heatstroke and other health-related illnesses.
Water has a cooling effect on the body and also helps the heart. When you stay hydrated, it makes it easier for the heart to pump blood. Dehydration has an opposite effect – it makes the heart work harder just to pump blood.
How Much Water You Need
According to the National Academies of Sciences, Engineering, and Medicine, men approximately need 3.7 liters of fluids per day (about 15.5 cups) while women need 2.7 liters (about 11.5 cups). However, this could depend on a number of factors including your weight, age, and activities.
How to Stay Hydrated This Summer
Here are some tips on how you can stay hydrated this summer:
- Start and end your day with a 250-mL serving of water.
When you sleep, your body loses water through breath and sweat. Stay hydrated by drinking 250 ml serving of water upon waking up and before heading to bed.
- Drink water all throughout the day.
Drink before you are thirsty. By that time you get to that point, you’ve already lost two or more cups of your total body water composition.
- To ensure sufficient hydration all throughout the day, keep a water bottle with you. It will serve as your reminder to stay hydrated all throughout the day, even during cooler summer days.
- Hydrate with the right kind of liquid.
Water is still the best way to keep yourself hydrated. Alcohol, although technically a liquid, is never a good substitute for water. It’s a diuretic and you’ll end up losing more water through urination.
- Incorporate foods that are high in water content in your diet.
There are some foods that are high in water content and are ideal snacks for warm days. This includes fruits like apples, watermelons, peaches, and cantaloupes which have over 80 percent water.
Enjoy summer and the outdoors without compromising your health. Stay hydrated with the help of the tips outlined above.