Summer is here, which means activity and exercise in warmer weather. Hydration is crucial for managing high temperatures, humidity, and overall health. If you’ve ever been overheated or had any signs of heat illness, it’s scary. Although it’s important to hydrate during exercise, hydration is vital for everyday life. Let’s talk about the tools for staying hydrated.
The human body is made up of 60 to 70 percent water. Every system and metabolic activity depend on water to operate. Drink it for better health such as improved skin, digestion, weight management, performance, and cognition. Hydrate before, during and after exercise. Drink enough water without going into excess by listening to your body. Keep water nearby throughout the day.
If drinking water is a struggle for you. Try adding a splash of 100% fruit juice. Experiment with seltzer or bubbly waters. Don’t forget nonfat or low-fat milk, almond, soy and coconut milk. Coffee and tea contribute fluids, but make sure if you drink several to switch to decaffeinated.
Did you know that certain foods can add to your total daily fluid intake? Most of them are on my list of favorite foods and they promote good health. Put these on your shopping list: cucumbers, tomatoes, celery, melons, zucchini, strawberries, lettuce, peaches, broccoli, broth, skim milk and plain yogurt.
Fluids include water, foods with water content and other beverages containing water. Water requirements depend on the individual. Some sources suggest 64 ounces a day. Others say rely on your body telling you when it’s thirsty, but don’t wait until it’s too late. Carry a water bottle. If you’re a runner or walker, there are many types of handheld water bottles available and even hydration vests. Add lemons, limes or berries to water for a fresh flavor. Challenge yourself and track those ounces!!!