Are you already feeling the lethargy of those hot summer days? I know how that heat zaps my energy and sometimes all I want to do is sit down and relax in the afternoons. There are, however, a few ways you can make sure your body is fully hydrated and working at it’s optimal capacity.
Your body is 65% water, most of that water lives in the cells of your body. You have trillions of cells and they make up all your body’s functions. Healthy levels of hydration help in many ways. It regulates your body temperature, it keeps your skin supple, lubricates muscles and joints, enhances your mood, aids in weight loss, and so much more. The one thing that is really noticeable is the amount of energy you have when you’re fully hydrated.
Here are a few ways to improve your hydration:
I begin every morning with a big glass of water. While you sleep you are losing some hydration, so it’s important to replenish those fluids upon waking up. If your morning ritual doesn’t include a glass of water, start adding it in.
Make sure you always have water with you throughout the day. Have a water bottle at your desk, make sure you have some in your car, having a glass before you go to bed will help with digestion, when you’re at meetings, definitely before and after workouts, during meals, and remember to keep sipping!
Set a goal to drink at least half of your body weight in ounces each day. I weigh 174lbs now, so I’ll plan on drinking at least 88oz. I’ll drink way more than that, but that’s a good start. If you’re not used to being in the heat, let’s say mid 90’s Fahrenheit (35 degrees celsius), you could lose more than a quart of water each hour. A quart is about 32 ounces. That’s a lot of water.
Avoid too many sugary drinks and diuretics. I know many of us drink coffee first thing in the morning, but you would be much better off if you had a big glass of water first and the coffee later.
Drink some electrolyte enhanced sport drinks (without too much sugar, please). Straight up fruit juice isn’t the best, though a sip or two can be fine, but coconut water will definitely help. Most sport drinks that include electrolytes will help as well. You want to make sure you’re not drinking too much water and flushing out all the sodium and potassium in your body.
Finally, eat some fresh fruit. Berries, water melon, and the like will definitely help you feel refreshed on a hot summer day. They will also include a lot of the electrolytes you need to stay hydrated. After all, there was a time when us humans didn’t know about sport drinks and electrolytes, we just drank water, ate fruit, took a dip in cool water, and found some shade to stay cool.