Easy Ways to Stay Hydrated this Summer
Now that summer is here, I think an important topic to bring up is how important hydration is. Heat waves kill approximately 700 people each year according to the Centers for Disease Control . Obviously, staying hydrated is important for many reasons, and I’ll go over some tips on ways you can stay hydrated this summer and how to listen to your body to know if you need more (or less) water.
Have Fluid Dense Foods as Snacks
When talking about fluids, this not only includes water or other types of drinks, but also anything that would melt at room temperature. For example, gelatin, popsicles, watermelon (yes I know it doesn’t melt, but it is 99.9% water), yogurt, soups, syrups, etc. all count as fluids.
One good way to stay hydrated is by choosing to consume fluid-dense foods as meals or snacks. For example, having melon or cucumber slices as a snack will be more hydrating than snacking on crackers, pretzels, cheese etc.
Other treats to keep in a cooler could also be sugar free popsicles, fruit smoothies, or even frozen grapes.
Try Having Room Temperature Water
For some, a big glass of ice water in the summer sun is very refreshing. However, if you struggle to drink cold beverages, I find it is much easier to drink things at room temperature. Having a large glass of water at room temperature can be chugged more easily if you have a set amount of water you try to reach as a goal every day.
Always Carry a Water Bottle With You
The easiest way to set yourself up for success is by having water nearby at all times. If possible, try having a large water bottle at your desk or by your side throughout the day. I usually say “out of sight, out of mind” but the same can be said about “in sight, in mind”.
Other Scenarios to Consider
Keep in mind there are some conditions where it is best not to consume too many fluids. If you have heart failure or chronic kidney disease and are on dialysis, you may need to check with your doctor before chugging down glasses of water. If you notice swelling or edema in your legs or other areas of your body, check with your doctor if you’re drinking too much fluid (or consuming too much sodium).
If you like to stay active outside, it’s also important to take a water break every few minutes. If you are going to be active for more than an hour, it may even be beneficial to keep an electrolyte replacement drink on hand. It’s important to listen to your body and if you’re outside and feel fatigued, dizzy, or have a headache, make sure to get out of the heat cool off and not push yourself to your limits.
One rule of thumb for most people to know if they are getting enough water is by making sure their urine is light yellow. Again, it’s important to listen to your body and know what your limits are if you’re going to be out in the sun a lot this summer. If you struggle with knowing how much fluids you should be consuming, consider talking to your doctor or a registered dietitian.
Jordan Chen, MS, RDN, LD
785-236-9607
Manhattan Nutrition Clinic Blog
Nutrition Specialist
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