Tips on Staying Hydrated

Dehydration and fatigue go hand-in-hand. Some studies suggest even mild dehydration can slow the metabolism and zap your energy. With the rising temperatures, it is important to stay hydrated, especially with the many outdoors summer activities we are involved in.

Not only is hydration important in helping you maintain your energy, it also helps the heart pump blood more easily through the blood vessels to your muscles.

Dehydration can be a serious condition that can lead to problems like headaches and confusion, or it can lead to life threatening problems like heat stroke.

How much water do you need? It depend on a few factors like your age, whether or not you have health conditions like heart disease, or diabetes. How much water you need also depends on weather conditions, the intensity and duration of your workout, and what kind of clothes you are wearing. The average adult body is 50-65% water, an infant body is 75-78% water, and dropping to 65% by one year of age-so staying hydrated is something we need to keep at the forefront of our minds when we’re working out.

Research says that if you are thirsty, you are already on your way to being dehydrated, so thirst is not a good indicator of when to drink water. A good indicator of hydration is to pay attention to your urine. If it’s pale yellow or clear, you are hydrated. If it’s dark or tea color, you are dehydrated and need to drink more fluid.

The solution is simple:

  • Drink plenty of water or other unsweetened beverages at regular intervals. A good rule of thumb is to drink 8 glasses of water per day.

  • A fifth of our water comes from the food we eat; some fruits and vegetables have about 90% of water so be sure to include some fruits and vegetables in your meal after you work out.

  • Drink water before and after a workout or physical activity.

These are just a few tips to help you stay hydrated during the summer months when you are out and about and most active.


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