Sunscreen, sunglasses, and a baseball cap are all probably parts of your daily arsenal to stay cool in the summer while protecting yourself against the sun and heat. While all these are very important, something people often overlook during the long summer days is staying hydrated.
Proper hydration is essential all year long, but even more so in the hot summer months when temperatures soar — and you spend more time enjoying the sunshine. To help you get ready for the heat, here are five summer hydration tips to keep in mind.
The Role of Water in Your Body
You’ve probably heard by now that drinking water can do wonders for your health. Water performs several functions that keep your body running the way it should, including:
- Removing waste
- Regulating body temperature
- Protecting organs and joints
- Nourishing cells
Plain water has no sugar or calories, making it healthier than sugary juices or soda. Some studies suggest that one of the benefits of hydration is that it maintains a healthy body weight and even helps the body lose weight. This is because water can help rev up your metabolism, naturally fill you up, and improve digestion, which can all affect your body weight.
The importance of hydration increases as you lose water, like when sweating during physical activity or on a hot summer day. The lack of water in the body can cause dehydration, which can get in the way of your summer fun and be dangerous.
Dehydration happens when you lose water faster than you can replace it in your body. It impacts how your body performs all the functions it should to stay healthy. Some signs of dehydration to look out for include:
- Fatigue
- Feeling very thirsty
- Dizziness
- Not having to urinate
- Dark urine
- Feeling confused
- Headache
Children or babies might experience rapid breathing or a quickened heart rate. Dehydration can also cause your blood to thicken, making it harder to circulate through the body, which can increase blood pressure.
If you think you’re dehydrated, it’s essential to replenish your liquids. The best way to hydrate is to start drinking water. Sports drinks can be good in this case since they have electrolytes that your body needs to regain its balance.
Top 5 Summer Hydration Tips
Now that you know why it’s important to stay hydrated, let’s break it down and look at how you can do it when the temperatures rise.
Tip 1: Drink Plenty of Water
The fastest way to hydrate is to ensure you’re drinking enough water. You’ve probably heard that the magic number is eight glasses of water daily, but what does that really mean?
Generally, experts recommend a daily fluid intake of 3.7 liters for men and 2.7 liters for women. This includes drinking water and other beverages and eating foods with high water content.
While these numbers are solid guidelines, your need will go up in the summer the longer you’re in hot, humid weather. High temperatures generally cause people to sweat and lose water quickly, so drinking more water than usual is essential to make up for this loss. Exercising makes you thirsty, too, so you’ll need to up your water intake as your activity level increases.
Tip 2: Incorporate Hydrating Foods
As mentioned, your recommended water intake can include hydrating foods that have water in them, like fresh fruits and veggies. Some of the best foods to help you stay hydrated in the summer are:
- Cucumber
- Watermelon
- Celery
- Tomatoes
- Lettuce
- Zucchini and squash
- Mushrooms
- Strawberries
- Spinach
This is just an example list, as many food types can help you reach your daily water goal. Incorporating more of these foods into your diet is a good way to ensure you stay hydrated if drinking around three liters of water a day seems challenging. Not only that, there are tons of tasty summertime recipes with these ingredients you can try out.
Tip 3: Monitor Your Hydration Level
There are a few ways you can check in with your body to make sure that you’re staying properly hydrated. First, pay attention to how often you have to urinate and then look at the color. Ideally, your urine should be light yellow, and you should use the bathroom seven to eight times a day.
If you’re an athlete, you can weigh yourself before and after your workout to see if there’s a change in body weight. It will tell you how much you’ve lost in fluids while exercising.
Several apps out there help you keep track of your water intake. Consider downloading an app or checking whether your current fitness app or smartwatch has a water-tracking function. Such an app or feature can remind you to drink water throughout the day and show your progress.
Tip 4: Avoid Dehydration Triggers
Being out in the heat is already a dehydration trigger, so monitor your time outside. Excessive sweating can cause you to lose water faster than you may realize.
What you eat and drink while outside can also increase your dehydration. While many people want a beer or cocktail at a summer barbecue or baseball game, alcohol can actually cause you to dehydrate.
Alcoholic beverages, along with high amounts of other diuretics like coffee, can cause you to use the bathroom more frequently. To still enjoy your favorite iced latte or spritzer this summer, pair your beverage with a glass of water.
Tip 5: Choose the Right Beverages
When it comes to the most hydrating drinks, not all beverages are created equal. While water is king of the best way to rehydrate, beverages with electrolytes can help you replenish faster. Coconut water, sugar-free sports drinks, or DIY electrolyte drinks are all good places to start.
Simply infusing your water with fruit can change the taste and add all kinds of nutrients. Aloe water and fresh juices have high water content and many beneficial vitamins and minerals. Another winner is herbal iced tea, which is tasty and refreshing on a hot day.
Stay Hydrated Throughout the Year With Piurify
Piurify makes it easy to stay hydrated all summer with the system that allows you to make hydrogen-infused water in the comfort of your home. Hydrogen water can restore minerals, increase energy, and make you feel better while keeping you fully hydrated.
Our at-home system is fast, easy to use, and full of health benefits. Reach out to Piurify now to learn how to get started on your journey to maximum hydration this summer!