With rising temperatures and plenty of time in the sunshine, its easy to get dehydrated during the summer season. Dehydration occurs when more fluids exit the body than are taken in. While some might think the key to staying hydrated is increasing water intake, lost electrolytes must also be replenished in order to stay properly hydrated. Check out our tips to keep you hydrated in the summer heat.
1. Check your urine
Yep, you read that correctly. Your urine color is a significant indicator of overall health, including hydration levels. The ideal to strive for is a pale straw color. If your urine appears more amber or honey in color its time to hydrate with some water and electrolytes. Clear urine means you may be drinking too much water and might need to ease up. Keep in mind that urine color will be lighter once it hits the water in your toilet.
2. Drink when thirsty
You may be familiar with the 8×8 rule or consuming 8 8oz. glasses of water/day, but it turns out the best rule it to just drink when youre thirsty. Theres no empirical evidence to support the 8×8 rule and the brain does a good enough job of determining when its time to raise a glass or pass on the water.
3. Replenish electrolytes
When we sweat, urinate, or lose fluids, water isnt the only thing thats leaving our body. Were also losing electrolytes, which are minerals in the blood that help control blood chemistry, muscle performance, and hydration. If youve been physically active and sweating for hours, its extra important that you rehydrate with more than just water. Reach for coconut water or consider making your own energy drink to add electrolytes back into your system.
4. Increase fruit and vegetables
Fruit and vegetables are an important part of a healthy diet for many reasons, but the fact that theyre mostly water is an added bonus to anyone trying to stay hydrated. Increasing consumption will not only help you maintain healthy eating habits but will also keep you hydrated during warm summer months.
5. Bring a bottle
Having a reusable water bottle nearby is a good way to make sure water is there when you need it most. Whether youre spending hours on the trail or in the car, toting a reusable water bottle around will keep you hydrated throughout the day while saving you money and keeping the planet clean.
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