Being well-hydrated is essential for good health. Consuming water is necessary to keep the body’s systems functioning properly. This is especially important to remember during the summer months when we need to increase our fluid intake to counteract warmer temperatures and higher humidity.
Tips for staying hydrated
Hydration is vital to our overall health and well-being. In addition to helping the body function properly, water helps regulate body temperature and flush out waste. The following tips can help you stay hydrated:
- Drink six to eight 8 oz. glasses of water each day. This is a general recommendation that will change based on age, chronic conditions, and activity level, so check with your doctor for the specific amount that’s right for you.
- Bring a reusable water bottle to work and drink from it throughout the day, refilling as needed.
- Drink water during your meals. Not only can it help you stay hydrated, but it can help you feel more full, which can help prevent you from overindulging at mealtime.Not a huge fan of drinking plain water? Consider flavoring it with slices of citrus fruit or a splash of 100% fruit juice. Or, experiment with the water’s temperature—see whether you like it better cold from the fridge, chilled over ice, or at room temperature.
Hydration and Exercise
When exercising in the summer heat, it’s especially important to stay hydrated. You need to consume water to replace the fluids lost during physical activity. The amount of water needed will differ from person to person, depending on body size, sweat production, climate, and the type and intensity of exercise performed.
A good rule of thumb is to drink water before, during, and after exercise. Try these best practices for mild to moderate exercise:
- 20 to 30 minutes before exercise: Drink at least 8 oz. of water
- During exercise: Consume 7-10 oz. of water every 10-20 minutes
- Within 30 minutes after exercising: Drink at least 8 oz. of water
