9 Simple Ways to Stay Hydrated This Summer

9 Simple Ways to Stay Hydrated This Summer

Baby, it’s steamy outside.

And inside too if you’re not lucky enough to be working out in an

air-conditioned space.

I just left the gym.

I’m sweating buckets.

Water is dripping down my face.

My clothes are sticking to my skin.

(It’s not a cute look, but does it mean I might drop a few pounds of water weight?)

Fat chance, in my case.

Let’s face facts…

When you’re exercising in the summer, you will almost certainly sweat a lot.

This is the body’s way of cooling itself off, and it’s normal.

It can even help us lose weight.

But it also means we’re losing water.

If we don’t replace it, we could become dehydrated.

That’s why it’s so important to drink plenty of water in the summer, especially

when we’re exercising.

This is serious business.

Becoming dehydrated increases our risk of:

* heat cramps

muscle weakness

* muscle contractions

* heat exhaustion

* heat stroke

And these are health crises we all need to avoid.

So, what can we do about it?

Start with these simple tips to help you stay hydrated before, during

and after summer workouts:

1. Kick the Caffeine Habit

9 Simple Ways to Stay Hydrated This Summer

Stay away from caffeinated, carbonated and alcoholic beverages.

Avoid caffeinated, carbonated and alcoholic beverages.

They are very dehydrating.

This one is especially hard for most of us caffeine junkies.

But during the heatwave we have to make sacrifices to safeguard our health.

2. Fill Up on Water

9 Simple Ways to Stay Hydrated This Summer

Most generally agree that it is important to drink as much water as possible each day.

Drink plenty of water every day.

While there is some debate over whether we really need eight glasses,

it is a good idea to drink plenty of water each day even if you’re

not exercising.

This tip is always on my reminder list, because I rarely drink enough.

Drinking sufficient water helps wash toxins out of your system and

aids in building new cells.

And it will keep you from being dehydrated when you start working out.

3. Keep Water Handy

9 Simple Ways to Stay Hydrated This Summer

Drink water throughout your workout, even if you are not thirsty.

Always keep water nearby when you’re working out.

Drink it throughout your workout, even if you are not thirsty.

A good rule of thumb is 16 ounces an hour when you’re doing an 

intense workout in hot weather.

4. Consider a Water Filtering Bottle

9 Simple Ways to Stay Hydrated This Summer

Save money and get great tasting filtered water with a
filtering water bottle.
Photo source: Hydrosbottle.com screen shot

Simplify your life by purchasing an nontoxic, ecofriendly water bottle like the

Hydros water bottle, to keep drinking water handy when you need it.

This 16 ounce bottle is made out of Tritan, a sustainable, recyclable, BPA-Free/

Phthalate-Free plastic.

A coconut-based carbon filter reduces chlorine, chloramine and particulates from

tap water and kills odor causing bacteria.

The Hydros bottle is just one example.

There are many other filtering watering bottles on the market to choose from.

As an added measure, you can get purified water straight from your refrigerator.

In fact, are abundantly available at many local hardware stores,

as well as online.

5. Drink Electrolyte Beverages

9 Simple Ways to Stay Hydrated This Summer

If you work out for more than an hour at a time,
drink a healthy sports drink with a good electrolyte balance.
Photo source: Hydros.com screen shot

If you’re participating in really strenuous activity, or you work out for more than

an hour at a time,  it is important to replace the sodium and other vital nutrients

that you lose through heavy sweating.

Electrolyte drinks which contain sodium, potassium and other key nutrients help

replenish your body’s lost water and electrolyte levels after strenuous exercise.

The primary ions of electrolytes include sodium, potassium, calcium, magnesium,

chloride, hydrogen phosphate, and hydrogen carbonate.

These are important to a variety of bodily processes including hydration,

blood pH, and are also critical for proper nerve and muscle function.

Without the proper balance of these electrolytes, muscle weakness,

and/or severe muscle contractions can occur along with other health problems.

That’s why it’s important to consume healthy sports drinks with a good

electrolyte balance.

10 Simple Ways to Stay Hydrated This Summer

You can make your own healty electrolyte drink with fresh fruits, water and salt.

There are many ways to replenishment electrolytes from foods such as

oranges, coconuts and honey.

So instead of consuming sports drinks filled with artificial colors, sugars and

unnecessary calories, you can save a few dollars by makingyour own sports

drinks by simply combining:

*clean water (preferably boiled or distilled)

*sea salt

*fresh squeezed citrus fruit juices

Blend variations on these ingredients into tasty hydrating beverages

that you can carry with you when you exercise.

6. Consume Coconut Water

9 Simple Ways to Stay Hydrated This Summer

Harmless Harvest is pure, organic raw coconut water
made from responsibly harvested, sweet and fragrant coconut.
Photo source: www.wholefoodsmarket.com screen shot

Packed with simple sugars, electrolytes and minerals to replenish hydration levels

within the body, coconut water is a refreshing way to beat summer thirst.

It’s also an all-natural way to hydrate, reduce sodium, and add potassium

to your diet.

The best coconut water is actually obtained by opening a tender, green, healthy, and

undamaged coconut.

Inside, the clear liquid is sweet and sterile, and composed of unique chemicals 

including sugars, vitamins, minerals, electrolytes, enzymes, amino acids,

cytokine, and phyto-hormones.

Coconut water is also a very good source of B-complex vitamins such as riboflavin, niacin,

thiamin, pyridoxine, and folates which help to replenish the body.

Of course, if you cannot get your hands on fresh coconut from the shell, you can drink a

100% raw brand like Harmless Harvest pure, organic raw coconut water made from

responsibly harvested, sweet and fragrant coconut–which is available at Whole Foods.

This is just one of many brands of coconut water to choose from.

7. Eat More Fruits and Veggies

9 Simple Ways to Stay Hydrated This Summer

Make sure to eat more fruits and vegetables to increase hydration.

To help prevent dehydration, it is particularly important to increase your intake

of  fruits and vegetables.

These are good for you in a number of ways, one of which is keeping you hydrated.

It is important to note that when you exercise strenuously for more than three hours

in the heat and lose lots of body fluids, you need easily absorbed carbs for quick energy

and to replace lost electrolytes like sodium and potassium, according to the experts on

WebMD. 

They suggest that you supplement with a quick source of energy like a banana or

some raisins and a handful of whole grain pretzels, for example — for nutrients

that replenish your stores.

8. What Color is Your Urine?

If you’re not sure whether or not you’re getting enough water, check your urine.

If it’s dark in color, you need to drink more.

9. Make Staying Hydrated a Habit

9 Simple Ways to Stay Hydrated This Summer

Just do it! Make drinking more water and other hydrating drinks, a habit.

Hydration is always important to your health, but it becomes even more crucial

when you’re working up a sweat.

Watching your water intake is essential.

While it is possible to drink too much water, it is hard to do when you’re

exercising in the summer heat.

According to WebMD, whether you choose an electrolyte drink, coconut water,

or plain water, they all work to keep your body hydrated.

So follow these simple tips, keep hydrating beverages handy, and drink  liberally.

 

How do you stay hydrated in the summer and throughout the year?

Share your tips, suggestions and comments with us.

  Urban Naturale.com: Living healthy, green and natural by design

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