Tips & Tricks for Staying Hydrated this Summer
Benefits of Drinking Water
With the humidity and heat index at full force, staying hydrated should be on your summer to-do list. Being adequately hydrated ensures the protection of our joints and tissues during activity, allows nutrients to reach our muscles and organs, and helps us focus and prevents headaches.
The specific recommendations for hydration for men (125 ounces) and women (91 ounces) include water that comes from food as well as beverages. To guide how much you should be specifically drinking, a good rule of thumb is to drink “half your body weight in ounces.”
For a 150-pound person, 75 ounces of water or other non-caloric beverages may seem daunting. To make this achievable, clients of our new dietitian program find it helpful to break their day up into three smaller chunks of time. This can be tailored to your schedule, but a good place to start is morning, afternoon, and evening. Now the goal is “25 ounces per time chunk” instead of “75 ounces per day,” which is easier to track to achieve baseline hydration needs. The next step is to find a reusable “hydration cup” that is the approximate size of your “smaller goal” which will make it easy to track your intake throughout the day. Our clients love insulated cups to keep their beverage the perfect temperature all day long.
Once you have your goal, it is important to fill the cup! We recommend filling your hydration cup with beverages with little-to-no sugar or caffeine. Sweet tea, soda, and juices can fit into your overall hydration plan—but enjoy them in a smaller cup to help prevent a sugar crash or caffeine overload.
Farmview Market carries great hydration options that can help you reach your hydration goals, no matter your water preferences.
Here are a few ways to dress up your water and stay hydrated this summer:
- If plain water with ice is your favorite, try our Springtime Water. Or you can dress up your water with a squeeze of lemon or lime, or even add crushed berries.
- Brew a big batch of iced herbal tea to last the whole week (unsweetened)
- Carbonated water such as Montane Sparkling water which comes in a variety of flavors can be a healthy alternative to soda or other high calorie beverages.
- Kombucha is a fizzy fermented tea that can be very refreshing in the summer but check the label to see if it has caffeine.
- If you are doing a lot of outdoor activities with high levels of sweat, Biolyte is an electrolyte replacement beverage that can help rehydrate you after activity without the added sugars found in sports drinks.
Remember that you will also get water from foods such as fruits, vegetables, soups, stews, and smoothies, but it is imperative to have a baseline water intake throughout the day for optimal health. Stay accountable to your goal by keeping a log you can check off when you complete a smaller goal, or set reminders on your phone to alert you to drink. Adopting a new behavior can take time, so be patient and figure out what works best for your life. Cheers!