Staying hydrated this summer

At long last, summer is around the corner.  With summer heat comes hydration issues.  How can you stay hydrated this summer?  What beverages are best for hydration?  How do you know when you are getting dehydrated? 

What are the health benefits of water?

Many people don’t know water is a nutrient and has many important functions in our bodies.   The Mayo Clinic notes that every cell in our body needs water in order to work properly.  According to CDC, water helps your body in many ways:

1. Water helps keep your temperature normal – so important on hot, humid days.
2. Water helps lubricate and cushion your joints – important in summer when we are biking, walking, hiking, golfing, playing tennis – exercise that uses our joints day in and day out.
3. And perspiration is water – sweating on a hot day means you are losing water and need to replenish it.

Why do we need more water in summer?

1. Hot days – when we are outside in hot weather, we sweat to help cool our bodies. 
2. Physically active – we need more water when we are active, especially when it is hot outside

How much water do we need?

According to the National Academies of Sciences , Engineering, and Medicine, drinking plenty of water helps you stay hydrated, especially as the temperature soars. 

• Men – need about 15.5 cups a day – not just water but all fluid counts
• Women – need about 11.5 cups of fluids a day

How does mild dehydration affect your body?

Even being mildly dehydrated can affect you.  Mayo Clinic notes, “Even mild dehydration can drain your energy and make you tired.”

What is the first sign of dehydration?

Your body tells you when you need more fluid.  How?  When you are thirsty, your body is saying you are beginning to get dehydrated.  So, listen to what your body is telling you.  At the first sign of thirst – take in a glass of water or grab some seltzer water.  But either get your water from the faucet, the water from the refrigerator dispenser or seltzer water from a can.  Remember to skip the plastic water bottles to avoid adding more plastic to your body.  (See blog post:  How much plastic are you eating?).  Many foods can also help you stay hydrated.  Reach for that slice of watermelon as watermelon is almost 100% water.  Most fruits are hydrating.  About 80% of our water needs comes from drinking water and other beverages and about 20% comes from the food we eat.

What beverages are the most hydrating?

One would think water would be the most hydrating drink, but not so.  As I noted in my blog, Is water the best for hydration? , some researchers in Britain found that some fluids stay in your body longer than plain water and are thus more hydrating.   Two beverages more hydrating than plain water are real cow’s milk and 100% orange juice.  And milk and real juice can restore some of those electrolytes you lost when sweating on a hot day.

This week, reach for that glass of water with a slice of lemon.  After a walk on a hot day, enjoy a glass of 100% orange juice on ice.  That’s what I prefer when I come in from a walk on a hot day – I reach for the juice and a glass of ice.  So, refreshing.  And reach for a glass of cold, real milk.  The nutrients in milk and juice helps the water stay in your body longer.  Enjoy the warmer weather and stay hydrated this summer!

Sources:  Mayo Clinic, CDC, Sciences, notes, How much plastic are you eating?, watermelon, water, Is water the best for hydration?  Image Sources: hydrate  , graphic , dehydration