Are you an avid water drinker and always have some with you, and it’s the only thing you drink? Or maybe your choice of drink is something else, and you drink very little water a day. My guess is though that you fall somewhere in between. So what is the deal when it comes to drinking water? Let’s take a closer look at how to stay hydrated during the dog days of summer!
Why is staying hydrated important?
Yes, water is a basic human need, yet many people don’t actually stop to think about why it’s so important:
- Water is essential for carrying nutrients to all of the cells of our body and removes waste products.
- It supports every body function, including digestion, metabolizing food, sleeping, moving body, regulating body temperature, and helps your muscles and organs function properly.
- About 55% of an adult woman’s body is made up of water.
- Water doesn’t contain any calories and keeps you hydrated.
Signs of dehydration
So now that we know why it’s important, what happens if we don’t get enough water? Below are some signs of dehydration. It’s important to recognize these signs and start to remedy them before it’s so severe you end up in the hospital needing additional fluids.
- Not peeing enough
- Dark, yellow urine
- Feeling dizzy, fatigued, or lack of energy
- Headache
- Dry skin
- Thirst
How much water do you need?
While there are several different ways to calculate how much water you need, this is the formula I follow as it’s easy to use, and you can adjust it according to your needs.
Body weight multiplied by 2/3 = the number of ounces of water needed per day
Example: If you weigh 150 lbs. multiply 150 by 2/3 (.6667), which would equal 100 ounces.
Be sure to adjust the ounces you need when it’s hot outside your you’re doing physical activity.
How many ounces did you calculate?
If you’re not drinking any water at all, this number may sound completely crazy, so start with a smaller number and work your way up to this number. Even if it is just 8 more ounces than you’re currently drinking, then continue to increase it over the next few weeks.
My best tip for staying hydrated
Sure, you can stay hydrated by drinking water, but there are many other ways to make sure you’re staying hydrated.
- Drink water throughout the day, even if you aren’t thirsty
- Always keep water handy, especially when you’re on the go
- Have an extra large bottle to refill your cup when needed
- Drink water that is infused with your favorite fruits/veggies
- Eat fruits and veggies high in water content (think celery, watermelon, apples, cucumbers, etc.)
- Count the water you add to smoothies
- Take breaks out of the heat when possible
- Drink a cup of water in the morning as soon as you get up (I like to add a little lemon to mine to help wake myself up)
For me, I always have a cup of water wherever I go. I almost go into panic mode if I forget to bring my water with me (which hardly ever happens). I know I’m a little strange, but that’s who I am! Plus, it has to be cold, so just any ol’ water bottle won’t do. That’s why I choose a double-walled stainless steel water bottle because it keeps my drink cold even when it’s super hot outside.
When I’ve got the whole family with me, and I know we are going to be gone most of the day, I pack an extra-large (at least 1/2 gallon) water jug. That way, I can refill everyone’s water bottle when needed.
Stay well hydrated this summer, and look for signs of dehydration not only in yourself but in your family as well. Remember, there are many tips to keep you hydrated beyond just drinking water!
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