As the weather heats up, and more time is spent outdoor, it’s important to stay hydrated. Whether you will be enjoying time outside with friends and family, or working in high temperatures, drinking enough water is key to your health and your safety. So, today, we want to give you some helpful tips to ensure you are sipping enough throughout the warmer months.
How Much Water is Enough?
The Mayo Clinic suggests 11.5 cups for women and 15.5 cups for men. Since water is lost through normal bodily functions like breathing and sweating, it’s important to regularly replace your body’s water supply. This can include both food and beverages, but only about 20% of your daily fluid intake comes from food and the rest from drinks.
Hydration Hacks
We understand that it can be challenging to get enough water throughout the day. However, there are some ways to make it more enjoyable and easier to do. Here are a few of our top tips to keep in mind this summer:
1. Don’t wait until you’re thirsty
By the time you feel thirsty, you’re already dehydrated. Make hydration a habit by sipping water consistently throughout the day, even when you’re indoors. The more often you reach for water, the easier it will be to stay well hydrated.
2. Start your day with water
Before you reach for coffee or tea in the morning, try to drink a full glass of water. Since you your body has gone several hours without any water, it’s a good idea to start your day with some H2O.
3. Add some flavour
Water can seem boring, but it doesn’t have to be. To add some excitement to your drink consider adding slices of cucumber, lemon, mint, fresh berries or oranges for a refreshing twist. This not only helps the water taste better but hopefully inspires you to drink more.
4. Eat hydrating foods
While these foods aren’t a replacement for the water your body needs, you can bump up your intake with the following foods (which are nutritious too!):
- Watermelon
- Iceberg lettuce
- Cucumber
- Grapefruit
- Tomatoes
- Strawberries
- Grapes
- Cauliflower
- Celery
- Oranges
5. Use an app or reminder
If you tend to forget, use a hydration app to help. Or you can set regular phone alarms to remind you when it’s time to get sipping.
6. Carry your water bottle
Make your reusable water bottle your new sidekick! Just like you take your phone or keys, make sure you always have it with you. There are a variety of reusable water bottles on the market, so find one you love to help ensure you use it regularly.
7. Limit alcohol and caffeine
Alcohol and high-caffeine drinks can contribute to dehydration. If you’re drinking iced or regular coffee or enjoying some cocktails on the patio, try to balance each one with a glass of water.
Staying hydrated in the summer isn’t just about drinking water; it’s about creating healthy habits and listening to your body. With these hydration hacks, you can stay energized, beat the heat, and keep your body functioning at its best.