Florida’s forecast for the next three months is pretty predictable — hot, hot, hot, humid and really hot! You are ready with sunscreen to prevent burns and bug spray to prevent bites, but what about water to prevent dehydration? Here a 5 tips for staying hydrated!
Why we need water
Water is the most important nutrient in the body. It plays a role in numerous vital processes, including regulating body temperature, transporting nutrients, improving oxygen delivery to cells and flushing toxins from the body. Unlike camels, humans cannot store water. Our bodies make about 8% of our daily water requirement though metabolic processes, but we are responsible for the remaining 92% through the foods and drinks we consume. Without adequate water we are at risk for dehydration, and summer’s high temperatures only increase that risk.
Dehydration signs
The signs of dehydration are symptoms that could be attributed to many ailments, but recognizing them and treating with a glass of water is a simple first step. Signs of dehydration include the following.
- Fatigue
- Anxiety
- Irritability
- Depression
- Cravings
- Cramps
- Headaches
- Hunger
Tips for staying hydrated this summer
Ditch the diuretics
Diuretics promote dehydration and most are full of sugar or high fructose corn syrup. Diuretics include coffee, caffeinated teas, soda (regular and diet), alcoholic beverages and packaged/sugar-added fruit juices.
Calculate your water goal
The general recommendation for water intake is to drink half your body weight in ounces of water. For example, a 140-pound woman would aim for about 70 ounces of water daily. Of course, you should always obey your thirst and adjust water intake for all physical activity and prolonged heat exposure.
Choose quality water
Spring or filtered water is optimal. Tap water today is filled with chemical pollutants. Home filters are an effective and inexpensive way to ensure clean water.
Salt your water
For optimal absorption, add a sprinkle of sea salt to your water. Sea salt provides the electrolytes, sodium, potassium and magnesium that water requires for entry into the cells.
Treat yourself to spa water
Fruits and herbs add variety and flavor to your water. A few delicious combinations are strawberries and basil, cucumber and mint, and lemon and lime.
Try hydration packets
Hydration packets contain electrolytes, which are “minerals that conduct electricity when dissolved in water,” according to Healthline. They help regulate blood pressure, control fluid balance and maintain blood pH.
Liquid I.V. Hydration Multiplier
Nectar Hydration Packets
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Drinking Water is Beneficial for Everyone
Lauren Fischer
Lauren has been a member of the Gainesville community since her freshman year at the University of Florida in 2001. She graduated with her master’s in nursing in 2008 and practiced as a pediatric nurse practitioner in Gainesville and Live Oak, Florida. Seeing patients, especially children, with compromised quality of life due to poor lifestyle choices sparked Lauren to seek additional education in holistic nutrition and wellness. She became certified as a Nutrition Therapy Consultant through the Nutrition Therapy Association in 2015. Lauren aims to provide accurate and actionable health and wellness information that will help people live happier and healthier lives.
