SUMMER HYDRATION!

 

Summer has arrived and even though we've seen some interesting weather this month those hot summer days are still here.  Unless you want to spend some time feeling miserable or, even worse, in the emergency room, maintaining your hydration will keep you safe in the sun (assuming you're already protecting yourself with sunblock as well).  Here are some quick tips to help you stay hydrated:

•  Know your hydration levels.  It's probably not the most appealing way to keep track of your hydration, but urine color is a huge indicator of what your hydration levels are like.  Some small things could skew your actual results (coffee, vitamins, "smelly" vegetables/fruits like asparagus and beets).  If your color is more clear than anything, you're in the "clear"

•  How much to drink?  Drinking approximately half your bodyweight in ounces of water (150lb person = 75oz) is a good rule of thumb.
• Eat your fruits and veggies.  Beverages aren't the only way to get water in your body.  Eating raw fruits and vegetables can also benefit your hydration.  Water heavy fruits like watermelon and cucumbers are a refreshing snack in the hot summer days.
• Do I really need Gatorade? Sports drinks seem to come to mind when thinking hydration.  They are packed with electrolytes but are also crammed with a lot of added sugar.  Coconut water is a great, natural substitute.  It has some natural sugar (from the coconuts) but is also loaded with electrolytes.
• Be like a camel.  Okay, not really.  But carrying water with you is a great reminder to keep yourself hydrated.  Do whatever works for you but always keep water handy.  Carry a water jug with you, keep a sturdy bottle with you, create reminders on your phone, etc.
• If you're thirsty, it's too late.  Chances are if you're experiencing thirst, you're already dehydrated.  This doesn't mean to give up, but hydrate yourself as soon as possible.  Chapped lips and drying cuticles can also be signs of low hydration.