Posted by: Unison
It can be so easy to get caught up searching for new tricks and shortcuts to optimize our health and wellbeing. Especially in the summer when we want to look and feel our best.
But one of the most underrated wellness habits we can practice is one of the most simple. It’s staying hydrated!
Staying well hydrated is essential throughout the year, but particularly important in the summer when it’s hot out, you’re sweating more, and you’re more active.
Drinking water does so many amazing things for our bodies. Proper hydration helps with digestion, detoxification, mood and mental focus, and immunity and healing—just to name a few. It’s vital. It’s also very easy to lose.
Though severe dehydration is a serious, life-threatening condition, mild dehydration is much more common (though “common” does not mean ideal). Some of the most noticeable signs of mild dehydration include headaches, fatigue, muscle cramps and irregular bowel movements.
So, are you getting enough water and staying properly hydrated?
How Much Water Do We Need Daily?
Despite the common “8 glasses per day” rule, daily hydration needs vary by person, our level of physical activity and amount we sweat, and what our diet is like—how much fresh produce we eat, how much caffeine and alcohol we drink, etc.
But, generally the rule is to multiply your weight by 0.67—so, if you weigh 130 pounds, you should drink 87 ounces of water per day. Add 12 ounces for every 30 minutes you spend sweating. Water intake should also be increased in hot/humid temperatures or high altitude, as well as when fighting a cold or flu, when pregnant or breastfeeding, and when drinking alcohol. (It’s recommended to drink a glass of water after every alcoholic beverage!)
Our water intake comes not just from drinking water—which is the main source—but also from consuming fresh fruits and vegetables, which have high water content. These foods include cucumber, tomatoes, green peppers, cauliflower, iceberg lettuce, watermelon, star fruit, strawberries, and cantaloupe.
Looking to stay hydrated but not a fan of plain water? Try some of these tips for staying hydrated:
- Flavour your water! Lemon slices, fruit slices, even cucumber can make plain water more exciting.
- Drink a cup of water immediately after waking up.
- Buy a water bottle or glass that you really like and keep it full!
- Try sparkling waters (without added sugars!)
- Eat fruits and veggies with a lot of water, like melons and tomatoes.
- Milk and non-caffeinated teas can also keep you hydrated!
- Soup is a great meal to get some extra water with, just aim for low-sodium versions.
There are so many options for making sure your body gets the water it needs and keeps on running smoothly. Mix them up, pick your favourites, and give your body the water it needs to stay hydrated!