Staying Hydrated This Summer
We are currently dealing with some of the hottest days of summer, so it is very important to stay well hydrated especially if you are outside working, hiking, jogging…etc. We all know that we need to stay well hydrated throughout these types of days (and everyday in general) but how do you know if you are well hydrated? How much water should you drink? Can’t you get a good deal of water through your food?
While I have discussed the amount of water that individuals should consume per day, I think it is a good idea that we go back other this issue especially with the oppressive heat some of us are dealing with. Likewise, let’s cover some hydrating foods that you can also add to your diet!
How Much Water?
We know it is vitally important to stay properly hydrated. Our digestive system, brain, and muscle efficiency are all related to how hydrated we are! There are two methods to determine how much water you should drink per day. There is the old adage of drink eight, 8oz glasses a day, for a total of 64 ounces. While this is really not backed by science it has become an easy way for people to remember to drink enough water and is what most doctors will tell you.
Another method which is more personalized to your body weight goes like this: take your body weight and divide it by 2. Whatever number you get is the number of ounces of water you should consume per day. This would basically mean that a 130 pound person should consume at least 65 ounces of water a day. This is a good method because it is correlated to that specific person’s bodyweight. Both of these methods are for average days though; you should try to consume more if you are dealing with high heat and sweating profusely
What are Some Hydrating Foods?
You can get a good deal of water and fiber form many of the hydrating foods out there. In fact, a recent Livestrong article indicated that the Institute of Medicine found that foods make up about 20% of your water intake! One thing that hydrating foods have in common, besides the obvious water content, is that they are high volume and full of fiber which can help fill you up and keep you full! Foods such as cucumbers (maybe the most hydrating food; 96% water), celery (94-95% water), tomatoes (94-95% water), broccoli (91-93% water), strawberries (92% water), watermelon (92% water), cantaloupe (90% water), and peaches (85-87%)are great choices when it comes to hydrating foods!
If you already take vitamin supplements like a multivitamin or a dietary supplement like glucosamine, look for it in liquid form. That way, you can mix it in your morning smoothie or even your water bottle to give it a little more flavor, and motivate yourself to not only take your supplements, but to get all the fluids you need.
While it is important to remember to drink your 8 (8oz) glasses of water a day during the summer (as through the rest of the year as well) it is also important to remember that a good deal of your hydration actually comes from the things you eat! When it’s hot outside, make sure you and your loved ones are staying well hydrated!
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