The days are getting longer and the temperatures are rising as summer makes its way upon us. With the added sun time, heat, and humidity (in some states), increasing your water intake is crucial. However, it’s not always easy–especially if you don’t feel thirsty.
Here are some tips to get you started on drinking enough fluids–it’ll make you feel so much better when you’re properly hydrated.
A good way to know how much fluid your body needs each day is to take your weight and divide it in half. This is approximately the number of ounces that you should be taking in each day.
The above amount is just a suggestion–things like extreme heat and time in the sun, exertion, and salty foods will increase your need for more liquids. Some medications can also increase your thirst, so be sure to read labels as well.
As gross as this sounds, the color of your urine is a great indicator of whether or not you’re getting enough fluids. It should be the color of pale lemonade–not gold.
In the summer, it can be tricky to get enough fluids if you’re always on the go. Simple ways to increase water intake are to add ice to your smoothies, fill an ice-cold waterbottle and take it with you wherever you go, and eat water-dense fruits such as melon, grapes, and oranges.
I personally find it easier to get enough fluids when I use a straw. The CamelBak bottles are perfect for this–just bite and sip! They have all kinds of sizes, too–so it’s easy to find one that will work for you. I love the 24 oz size!
If you find that you’re having a hard time reaching your goal of fluids, place a glass of water beside your bed at night. When you wake up in the morning, down the whole glass and you’ll already have 8 oz in before the day begins! You could also place a glass on your desk at work and sip it while you check your email first thing in the morning.
A lot of people think that drinking this much water/fluids will cause them to be in the bathroom all day. However, as you drink more and more, your body will regulate it and things will even out. Plus, in the summer a lot of that water is sweated out after being in the sun or being very active.
If you’re exercising for an hour or more, Gatorade is a great choice to keep your body humming along. It has essential electrolytes and a bit of salt to replace the sodium that’s been lost through sweating.
Keep in mind that alcohol and coffee are not thirst-quenchers. Coffee is a diuretic and will actually dehydrate you. A good thing to keep in mind is to drink 2 glasses of water for each cup of coffee consumed.
If plain water isn’t your thing–jazz it up with sliced lemons, berries, limes, fresh mint leaves, or oranges. Crystal Light packets are great for making water taste a little better, too. However, when using Crystal Light packets, be sure to choose ones that use natural sweeteners and not artificial ones.
Unsweetened iced tea can also be a great thirst-quencher on a hot day. One of my favorite iced teas is Tazo Passion Tea. The fruity flavor is spot on and it doesn’t even need sugar!
Fruit juice is great to get some extra vitamin C, but make sure you check that it’s all natural, not from concentrate, and has no added sugars.
Pop/soda doesn’t do much for you and it’s best to skip it if you can. Or, just enjoy 1 per day to keep things in moderation.
Buy a popsicle mold and make your own fruity summer popsicles with small chunks of fruit and all-natural juice. If making them isn’t your thing, there are a ton of all-natural no sugar added pops out there that taste great! They’re a perfect hydrating treat!
Have a great Memorial Day Weekend!
Do you drink enough fluids each day?
What is your favorite way to hydrate?
Favorite flavor of popsicles?