Stay Hydrated and Beat the Summer Heat

With the recent high temperatures, it’s important to prioritize hydration and water intake for a healthy and enjoyable summer. According to the National Academies of Sciences, Engineering, and Medicine, men should consume about 15.5 cups of fluids daily, while women should aim for 11.5 cups.  It may appear to be a substantial amount, but these numbers include fluids obtained from various sources such as water, beverages, and food. Taking into account the fact that about 20% of our daily fluid intake comes from food, men can meet their needs with approximately 13 cups of fluids daily, while women can meet their needs with around 9 cups.

Dehydration occurs when your body loses more fluids than it takes in, leading to an insufficient amount of water and other fluids necessary for normal bodily functions. Dehydration can creep up quickly in the heat, leading to fatigue, dizziness, muscle cramps, and even heatstroke. Fortunately, you can beat the heat and stay refreshed by following these simple and effective strategies.

  • Drink Plenty of Water: Make water your best friend this summer by consistently sipping on it throughout the day, even if you don’t feel thirsty. Remember to increase your intake when engaging in physical activities or spending time under the sun.
  • Infuse with Flavor: If plain water is not your favorite, add some natural flavors to make hydration more enjoyable. Consider infusing your water with slices of lemon, blueberries, cucumber, or mint. These additions not only enhance the taste but also encourage you to drink more water.
  • Choose Hydrating Foods: To stay hydrated from within, incorporate water-rich fruits and vegetables into your diet. These foods include cucumber, watermelon, cantaloupe, romaine lettuce, spinach, zucchini squash and peaches. These foods not only provide hydration but also supply essential nutrients to keep you energized throughout the summer.
  • Avoid Excessive Alcohol: While it’s tempting to indulge in summer cocktails, remember that  alcohol can contribute to dehydration. Limit your consumption of these beverages, and when you do indulge, ensure you compensate with extra water.

As the summer season heats up, it’s essential to prioritize water intake and hydration for your well-being. By incorporating these habits into your daily routine, you can enjoy the summer sun while protecting your health. So grab your water bottle and remember to stay safe, hydrated, and have a fantastic summer!

Mayo Foundation for Medical Education and Research. Healthy Lifestyle - Nutrition and Healthy Eating. Water: How much should you drink every day? Accessed July, 17, 2023.

Posted: July 17, 2023


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