Summer is synonymous with sunny days and outdoor adventures. As the temperature rises, so does the importance of staying hydrated. Proper hydration is crucial for maintaining your health, energy levels, and overall well-being. Here’s your comprehensive guide to staying cool and hydrated this summer.
Why Hydration Matters
Water is essential for facilitating almost every function in our body. It is the basis of bodily fluids like blood and saliva and supports important functions like waste removal and control of body temperature. We lose fluids through sweat, toilet trips, drinking alcohol or excessive caffeine, and even breathing. Fluids need replacing throughout the day to prevent dehydration, which can affect concentration and decision making as well as blood circulation and increase our risk of collapsing, muscle cramps and heat illness. Staying hydrated is particularly important in the warmer summer months.
Dehydration
As little as 1-2% loss in body weight is an indication of mild dehydration. The risks of dehydration include:
- Imbalance of fluid and minerals within the body.
- Increase in core temperature.
- Increase in heart rate.
- Reduction in cognitive function.
Signs of dehydration:
- Feeling thirsty
- Limited, dark urine
- Red-looking skin
- Feeling lethargic, tired, dizzy and irritable
- Headache
Tips for Staying Hydrated
- Drink Plenty of Fluids
- Aim to drink at least 8-10 glasses of water per day. In hotter climates or during intense physical activities, you may need more. Keep a water bottle with you at all times as a reminder to drink up.
- Other fluids such as soft drinks, fruit juices or smoothies are also hydrating, but be conscious of the sugar content.
- Incorporate Hydrating Foods
- Fruits and vegetables are high in water content and can help you stay hydrated. Watermelon, citrus fruits, berries, cucumbers, lettuce are excellent Summer choices.
- Avoid Excessive Alcohol Consumption
- We all love a few pints in a beer garden or Pimms at a picnic, however alcohol can have diuretic effects, leading to increased water loss. So, make sure to avoid over-drinking and, if you have a few drinks, make sure to still drink lots of water.
- Make Hydration Fun
- Use up your over-ripe fruit, veg and herbs and infuse your water with natural flavours. Try watermelon and mint or lemon and thyme to make it more enjoyable. You can also try herbal teas or coconut water for a refreshing change.
- Monitor Your Urine
- A simple way to check your hydration level is by observing the colour of your urine. Pale yellow indicates proper hydration, while dark yellow or amber suggests you need to drink more water.
- Hydrate Before, During, and After Exercise
- The sun is great for getting people outside and moving. Whether you’re on a hike, swimming in the sea or on a walk, make sure to hydrate before, during and after your exercise.
Staying hydrated is not just about quenching your thirst; it’s about keeping your body functioning optimally. As you enjoy the warm months ahead, make hydration a priority. Carry a water bottle, eat hydrating foods, and listen to your body’s signals. With these tips, you can stay cool, refreshed, and healthy all summer long. Cheers to a hydrated and happy summer!