Staying hydrated can be a struggle, especially during the long days of summer. Endless days spent swimming in the pool and sipping martinis in the backyard might distract you from that water bottle you just meticulously filled with ice. But nutritionists say that during the hottest, brightest days of the year, it’s doubly important to make drinking water a priority.
Honestly, drinking enough water is important 365 days a year. “Hydration is important for lubricating joints, transporting nutrients to the right places in the body, improving digestion and eliminating waste products, and maintaining a proper body temperature,” says Dr. Jamie Lee McIntyre, RDN“In fact, every cell, tissue, and organ in your body requires water to function properly.” In other words, water is essential for nearly every bodily function.
How much water should you drink a day?
Generally speaking, women need about 91 ounces of water per day, while men need 125 ounces. National Academies of Sciences, Engineering, and MedicineIf you find it difficult to reach your daily goals, don’t worry. Emily Warner, PhD, RDteam nutritionist for the Philadelphia 76ers, shares his tips for reaching your hydration goals.
Why hydration is difficult
If you consider yourself “bad” at drinking water, you probably agree. Staying hydrated can be especially challenging in the summer, with rising temperatures being a big factor. “When it gets hot outside, your body starts to sweat, as it tries to cool you down to keep your organs functioning properly. When you sweat, you lose electrolytes like sodium and water,” says Werner. That means you need to drink more fluids to replenish the fluids you sweat, especially if you’re running, biking, or walking in the heat.
Summertime schedules tend to be hectic, and as you’re hopping from place to place, you might forget to drink water — and before you know it, it’s 5 p.m. and you still haven’t had a drop. Both Warner and McIntyre stress that if you’re thirsty, you’re already dehydrated, so don’t wait until the sun goes down to start drinking.
Finally, the warmer weather may make the alcohol flow a little more freely. Journal of Alcohol and Drug Research They drink the most in December (holiday season); During the summer“Everyone wants to have fun, and some people want to drink alcohol on the beach without realizing they should also bring water,” Werner says. Causes dehydrationSo it’s important to drink from your water bottle between sprays to stay hydrated throughout the day. in front Happy hour begins.
How to stay hydrated this summer and all year round
1. Add flavour
Many people don’t like the taste of water. Luckily, McIntyre has some workarounds. “If your water is bland, there are lots of ways to change the flavor. Add a splash of 100% fruit juice. Use frozen fruit like mango or berries instead of ice, or freeze bite-sized pieces of fruit in ice cube trays,” she says. You can also add lime, orange, cucumber, or lemon slices to your glass, or sip on some cold herbal tea.
2. Decide on your preferred water temperature
If you have Sensitive teethIce-cold water can inhibit your ability to rehydrate, so McIntyre suggests thinking about a water temperature that you’d actually enjoy drinking: If it’s room temperature, no ice needed, then you can actually drink a glass.
3. Place a bottle of water in every room
Werner instructs all players to keep water bottles in their rooms so they always have access to water, and when they’re out and about, make sure to BYOW (bring your own water) in case there aren’t any water fountains where they’re going.
4. Eat foods that are high in water
“Eat fruit to stay hydrated and nourished at the same time,” says McIntyre, “Fruits like tomatoes, watermelon, grapes, oranges and pineapple are not only nutritious but also hydrating,” she says, adding that these fruits also contain fiber, vitamins, minerals and antioxidants that support digestive and heart health. Supports the immune systemIf you plan on spending the day in the sun, keep some watermelon or pineapple in your cooler to stay hydrated.
5. Set alarms throughout the day
If you feel like nothing is really helping you incorporate extra fluids into your daily routine, Werner recommends setting a timer for 30 minutes or an hour to make sure you don’t miss a sip. After a while, you’ll likely find that this hydration habit becomes second nature and you can remove the reminder altogether.
Other nutrients and tips for staying hydrated:
