As the Sunny Shiny Summer approaches, apart from green grass, bright sun, picnics and expeditions, you come across the burning hot summers and heat strokes that is too difficult to ignore as it dehydrates your body completely and many of us don’t know the tips to stay hydrated.
If your body is dehydrated, some of the important signs include loss of appetite, dry mouth, mild constipation, and temporary lightheadedness.
Some other biggest side effects when you may be dehydrated are headaches, weight gain, lack of energy, lack of cleansing and detoxification, a weakened immune response, getting colds and flus easily, and feeling lethargic or even experiencing brain fog.
The level of hydration can be measured by examining the color of your urine. Pale urine which is similar to the color of straw indicates adequate hydration while on the other hand darker colored urine shows that your body needs more fluids, pronto. This is the reason that it’s so vital to know how to stay hydrated properly and tips to stay hydrated.
Why you should drink water to stay hydrated?
Water carries all the heat away from your internal organs before any serious damage occurs, which can lead to heat stroke , severe dehydration and even death. When the temperature rises, your body temperature also increases as the heat travels through your bloodstream to your skin, causing you to sweat. As the sweat evaporates when wind blows allowing your body to cool off and maintain a safe body temperature, optimal functioning and health.
Daily water intake is necessary and it should be balanced with losses to maintain the required amount of water in your body. As you lose body water, it can adversely affect your health rendering your body dehydrated including other ailments. When your body dehydrates you start feeling thirsty and lose almost 1 percent of your body water. The next stage is the serious fatigue and cardiovascular impairments you will experience with a 2 percent body water loss.
So, How much water should you drink to keep your body hydrated?
We all know how important hydration is to our health and for keeping our body healthy and fit, but the question always remains that how do we increase our water intake without feeling bloated or running to the washroom every five minutes?
The most common questions everyone struggles to answer is, “How much water should I drink each day?”
The answer to this common question on how to stay hydrated with water is basically drinking between 25 percent and 50 percent of your body weight in ounces of water everyday.
Water is vital for your health and for keeping your body hydrated, and there are multiple reasons you should drink plenty of water with adequate knowledge pertaining water intake quantity daily.
So to stay hydrated this summer, as summer temperatures hit, here a a number of important tips to stay hydrated..
1. Make Sure You Drink Plenty of Water
All the recommendations vary depending on your weight, age, and activity level. But the most easy way one can remember is 8×8 mantra, that exactly amounts to 8 glasses of 8 ounces of water everyday.
Besides, if you find this formula difficult to follow then respond to your thirst and don’t hesitate to grab a glass of water. Quench your thirst as many experts recommend drinking to thirst. So, if you are thirsty, just drink!
2. Always Drink Before You Eat
Do not get confused between thirst and hunger. When you feel hungry in the late-afternoon and sprint for having some snacks. First drink some water before you reach for the nearest source of calories. So next if you have the same feeling, hydrate your body first, your hunger pains just might disappear the very next moment.
3. Fruits and Vegetables
All the fruits and vegetables that we eat contain water to some extent. There is only 70-80% of your daily hydration needs to come from water and the rest 20-30% should actually come from food you take everyday. So, eat your way to hydration by munching on these top picks for great benefits
Celery- water content 96%
Cucumbers- water content 97%
Tomatoes, Radishes- water content 95%
Grapefruit- water content 90%
Red, yellow, green bell peppers- water content 93%
Cauliflower, Watermelon- water content 92%
Spinach, Strawberries, Broccoli- water content 91%
4. Reuse Refill Replenish
This summer to avoid dehydration in this scorching heat, invest in a reusable water bottle. Throwaway all the plastic water bottles around you that harm the surroundings and environment as only 20% end up in landfills and get yourself a refillable water bottle to help you track your water intake everyday. If you carry the bottle, keeping it nearby you can sip throughout the day whenever you feel thirsty.
5. Prepare A Water Schedule
If you feel it is impossible to take 64 ounces water in a single day, you should make a hydrating schedule. Dont be afraid and guzzle down 10 ounces when you wake up everyday in morning. Believe me your body will thank you for this morning quenture. To follow this water schedule in a rightful manner, drink a predetermined number of ounces throughout the day after a night of fasting, at meals, and before, during, and after a workout.
6. Make H2O Your Buddy
Yes, do stick with it. Juices, milk, smoothies and herbal teas can all help to keep your body away from dehydrating. Even the caffeinated drinks, if consumed in moderate amount can provide you with much-needed water. However, water is the only thing what your body is really requires. Sticking with H2O and replace it with drinks harmful for your health as it will help you avoid the unnecessary sugars, carbonated drinks, additives, and caffeine found in other drinks.
7. Infused Flavorful Beverages
Oranges, limes, lemons, berries, or cucumbers, whatever you prefer; infuse these fresh fruit flavors with water and turn it into a refreshing and spa-like beverage, without adding any other artificial sweeteners or preservatives.
8. Soaked Chia Seeds
Chia seeds are the hydrating nutrient powerhouses that could do wonders to your body. These tiny chia seeds are hydrophilic, means they can easily absorb water up to 12 times their weight. Take water-logged chia seeds before workout or exercise or everyday in the morning before you start your daily routine, they will slowly release that water as your body digests them, keeping your body completely hydrated. They are also a great source of Omega-3s and many other rich nutrients.
9. Take Probiotics Daily
It’s absolutely true that a healthy gut can keep your body hydrated. Not only do beneficial bacteria help you absorb rich nutrients and electrolytes from food and drinks that are more efficient hydration, but a strong microbiome can keep away any harmful microbes that might cause temporary intestinal issues, leading to dehydration. Besides, probiotics hydrate your skin to a great extent too. Your skin becomes wrinkle free and elasticity increases, which is a sure sign of a hydrated healthy skin.
10. Drink Coconut Water
Go for Coconut to keep you safe from heat strokes and let yourself free to enjoy summers. Green coconut water is a mineral-rich liquid. This rejuvenating fresh water is packed with potassium, magnesium, sodium, and calcium. Coconut water can replenish lost essential fluids and electrolytes that your body loses from exercise and hot rising summer temperatures.
Water is vital for your body and is truly the elixir of life. As you are going to experience all the amazing milestones of summer, don’t forget to drink enough water and follow a diet regime rich in hydrating whole fruits, organic food and fresh vegetables to keep you going strong and refreshing all summer long. Now, share this tips to stay hydrated this summer.