Whether your summer plans include relaxing by the pool, dining alfresco, or exercising, it’s crucial to stay properly hydrated – especially when heat and humidity levels are at their highest.
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Dehydration occurs when your body loses too much water. Symptoms include thirst, less frequent urination, dry mouth or cracked lips, fatigue, and dizziness. The Institute of Medicine recommends a fluid intake of 2.7 liters for women and 3.7 liters daily for men – though keep in mind, optimal fluid intake varies from person to person, depending on age, weight, physical activity level, as well as certain medical conditions.
Taylor Stein, MS, RD, CDN
Taylor Stein, MS, RD, CDN, Associate Researcher, Human Metabolism and Physiology Lab, offers these five simple tips to help you hydrate:
Out of sight, out of mind
If water isn’t easily accessible, we can forget to drink. Make hydrating convenient by keeping a water bottle nearby to encourage frequent intake.
Eat your water
About 20 percent of our fluid intake is derived from food. Fruits and vegetables are not only rich in vitamins, minerals, antioxidants, and fiber, but many have high water content as well. And—good news—the water in fruits and vegetables counts towards your fluid intake. Fill half of your plate with hydrating veggies such as cucumbers, tomatoes, radishes, cauliflower and spinach. Feel like having dessert or a snack? Choose thirst-quenching fruits such as watermelon, strawberries, grapefruit, and cantaloupe.
Listen to your body
Pay attention to your urine – the color and volume of your urine is a good indicator of your hydration status. Straw or pale colored urine (think real lemonade, not drink mix with artificial coloring) means you get an A+ in hydration. Darker urine (more like apple juice) is a sign you should pick up that water bottle.
Choose water
Water is the best beverage for hydration. Without the added calories of sugar-sweetened beverages, substituting water can reduce risk of weight gain and is generally better for your health. Tired of plain water? Switch it up with unsweetened sparkling water. You can also make your own flavored water or seltzer by adding cucumber, lemon, mint, or basil. For those who participate in high intensity exercise for more than an hour, sports drinks that contain carbohydrates and electrolytes may also be beneficial.
Hydrate as you dehydrate
Summer events often evolve around delicious food served with cold, refreshing cocktails. Alcohol has diuretic properties, causing more frequent urination. Try this trick: Alternate a tall glass of water before and after each alcoholic beverage to stay hydrated. Remember, if you choose to drink, women should stick to one alcoholic drink per day, and men should have no more than two drinks per day. One drink includes 12 fluid ounces of beer, 5 fluid ounces of wine, or 1.5 fluid ounces of distilled spirits.