Summer is here which means the weather is (finally) heating up! While hydration is important all year round, warmer weather can add an extra layer of consideration to your hydration practices. Whether you’re having a pool day, strolling around the city, or training, staying adequately hydrated will keep you feeling your best. Hydration needs vary due to many reasons, some including: heat, humidity, level of activity, individual sweat rate, etc.
If you haven’t already figured out how much fluid you need to be drinking on a daily basis, follow along for a quick estimation method that can get you started! Thinking of your weight in pounds (a ballpark estimate is fine; knowing your exact weight isn’t right for everyone) divide that number in two. For example 200lbs / 2 = 100. The number you get is how many ounces you would aim to consume at baseline. So that would be 100 ounces or 12.5 (8oz) cups according to the example above.
Beyond the baseline, you can monitor your hydration simply by assessing the color of your urine. A pale yellow color would indicate adequate hydration while a darker yellow would indicate dehydration.
An additional guideline for fluids during exercise: drink 4-8oz. of water every 15-20 minutes if exercising <60 minutes. If exercising >60 minutes, you may benefit from using a sport drink to replace lost electrolytes.
Drinking a variety of fluids (water, sport drink, juice, milk, etc.) can certaining help keep you hydrated during the day, but foods can contribute too! Fresh fruit, fresh veggies, popsicles, and smoothies can contribute to your total fluid intake. So take advantage of all the yummy fruits in season, drink up, and get ready for a delicious summer!
Take away tips:
- Carry a reusable bottle and keep it full so you always have access to water.
- Start hydrating as soon as you wake up and drink periodically throughout the day.
- Stay ahead of your thirst! If you are thirsty, you are already dehydrated. Use your urine color as an indicator of your status.
- Choose fruits and veggies for a refreshing and hydrating snack or meal addition.
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