Healthy Habit: Combat Dehydration, Drink Water!

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During the hot summer months, getting enough water is essential for your health. Proper hydration ensures proper body functions and, consequently, prevents heat cramps, exhaustion and a possible heat stroke. When your water intake does not equal your output, you can become dehydrated. Fluid losses are accentuated in warmer climates, during strenuous exercise, in high altitudes, and in older adults, whose sense of thirst may not be as sharp.

Here are some useful tips to keep yourself hydrated the best way possible:

  • Keep a water bottle beside you
  • Buy a water bottle that fits in your purse or briefcase
  • Don’t wait until you are thirsty to drink water
  • Drink 2-3 liters of water daily
  • Drink water constantly in small sips
  • Flavor your water with lemon or mint or any other flavor you prefer
  • Drink water instead of sugar-sweetened beverages while eating out.
  • Avoid caffeinated beverages, such as coffee, teas, and colas since these fluids pull water from the body.
  • Try diluting fruit juices with a 50% mix with water if you are exercising. Fruit juices and fruit drinks may have too many carbohydrates, too little sodium, and may upset the stomach.
  • Check your urine. If it’s rather dark, not clear or straw-colored, then keep drinking!
  • Choose water-rich fruits and veggies

 

hydrating-with-fruits-and-veggies1

Top 10 hydrating fruits and veggies Water percentage
Cucumber 96%
Watermelon 96%
Pineapple 95%
Lettuce 95%
Celery 95%
Tomatoes 94%
Blueberries 95%
Pear 92%
Grapefruit 90%
Melon 89%

References:

https://www.cdc.gov/healthywater/drinking/nutrition/

Easy, Clever Ways to Prevent Dehydration

http://www.medicaldaily.com/how-stay-hydrated-summer-tips-survive-heat-wave-247401

http://my.clevelandclinic.org/health/diseases_conditions/hic_avoiding_dehydration

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