Most Effective Way to Stay Hydrated During Hot Summer Months

One of the most important things you can do for your health during the hot summer months is to stay hydrated. Even moderate dehydration can have a negative impact on your overall well-being. It is not uncommon to experience lightheadedness, headaches, fatigue, cramps, cracked lips and a dry, sticky mouth even when you’ve got a mild case of dehydration. Severe dehydration can lead to cognitive issues, low blood pressure, rapid breathing, irritability and extreme lethargy. Fortunately, there’s a relatively simple and effective way to stay hydrated.

What Experts Recommend

While not everyone is the same, especially when it comes to hydration, experts typically recommend between 2.7 and 3.7 liters of total fluid per day. This, of course, is for someone who is in relatively good health. Additional hydration may be required in any of the following instances:

• You’re exercising and working up a sweat
• You are sick and have lost fluids due to illness or nausea
• You are taking certain medications
• You are in a hot, humid or dry climate
• You are spending a lot of time outdoors
• You are living or visiting somewhere with a higher elevation
• You are pregnant or breastfeeding

Depending on your individual circumstances, you might require less fluid intake. So, it is essential you check with your doctor to help analyze your own personal situation and determine what’s best for you.

Foods are key to staying hydrated

Water is extremely helpful when it comes to staying hydrated. However, you shouldn’t use water as your only hydration method. It is possible, in fact, to consume too much water. Although the majority of people won’t overhydrate with water, certain conditions or circumstances could exacerbate the situation and you don’t want to do that.

One way to avoid this problem is to consume water through the foods you eat. It is recommended you consume around 20% of your daily recommended water from food. When you add eating foods high in water content to your daily hydration plan it becomes the most effective way to stay hydrated during hot summer months.

These are some of the fruits and vegetables you should consume, along with their water content:

• Cucumber – 96%
• Iceberg lettuce – 96%
• Romaine lettuce – 95%
• Celery – 95%
• Radishes – 95%
• Zucchini – 94%
• Summer squash – 94%
• Bell peppers – 94%
• Tomatoes – 94%
• Watermelon – 92%
• Strawberries – 92%
• Spinach – 92%
• Mushrooms – 92%
• Asparagus – 92%
• Cauliflower – 92%
• Cabbage – 92%

By incorporating these foods into your daily diet, you can easily get 20% of your daily recommended fluid intake from food. Plus, you’ll be getting some of the vitamins, minerals and fiber your body needs.

As an added tip, you may want to try a pinch of mineral rich salt on your fruit or vegetables to help bring out the natural sweetness, while providing additional nutrients.

Steer Clear of these types of drinks

While water is essential to staying hydrated, and many of the following beverages do contain water, you’re probably better off staying away from these types of drinks or, at the very least, minimizing their intake. This is especially true if you’re trying to improve your hydration.

• Alcohol
• Soda
• Carbonated water
• Coffee
• Tea

Due to the fact that caffeine acts as a mild diuretic, none of these beverages will help rehydrate you and, if you drink too much, it can cause further dehydration. The bubbles in carbonated water may cause you to feel bloated or full before you have rehydrated yourself. As long as you are aware of this fact, you’ll have a better chance of properly monitoring your water intake and ensuring you stay hydrated.

importance of Electrolytes

Electrolytes are essential minerals carrying an electrical charge when you dissolve them in water. Some examples of electrolytes are: sodium, potassium, magnesium and calcium. These minerals are vital as they help your body maintain fluid balance, manage heart, muscle and nerve function, support energy production and more.

There are instances where you may find yourself in need of electrolytes in addition to your standard water intake. Should this occur, it is important you provide your body with the additional minerals it needs or replace minerals it has lost.

Although you can buy an electrolyte or sports drink at the store, opting for a homemade, natural electrolyte drink is a far better choice. It’s simple to make and doesn’t contain any additional preservatives or sweeteners.

If you don’t have the ingredients to make yourself an electrolyte drink, even a pinch of salt in your water can help you stay hydrated when exercising, visiting warm climates or simply being outdoors.

Drink, and eat, Your Way to hydration

Consuming the recommended daily amount of fluid/water is much easier when you bring fruits and vegetables to the table…quite literally. This summer, drink and eat your way to hydration by incorporating food with a high water content into your daily diet.