It is incredibly hot in San Antonio! With a heat index of 104 on June 1st, it looks like the start to a brutal summer!
How are you coping with the summer heat? Are you keeping yourself hydrated? Even if you are in air conditioning all day, hydration is crucial. Water is a critical nutrient. Without it, we will die within days. Water is essential for cellular homeostasis and life.
The 4 major benefits of hydration:
- Helps protect our vital organs
- Maintains normal body temperature
- Facilitates removal of waste via urine, bowel movements, and perspiration
- Lubricates and cushions joints
The 5 main consequences of even mild dehydration:
- A disruption in our ability to think clearly and our mood
- Decreased athletic performance
- Constipation
- Dizziness with position changes
- Headaches -- can trigger and even prolong migraines
How much do water should I drink?
How much you should drink depends on activity, environmental conditions and your health. When you are adequately hydrated you will rarely feel thirsty and urine will be light yellow to clear.
Though it is very individual I typically recommend folks drink 1/2 their body weight in ounces of water. (So, if you weigh 150lbs drink 75 oz of water.)
What if I don’t like water?
- Try infusing water with orange slices, mashed berries, melon, or sliced cucumbers (much better option than sports drinks).
- Try herbal teas iced. Peppermint tea is so refreshing.
- Keep plenty of fresh fruits and vegetables on hand. Berries, grapes, melons, cucumbers, tomatoes, and leafy greens all have high water content.
Can I drink too much water?
It is possible but rare in a healthy adult eating an average American diet.
With repeated exposure to hot environments, the body adapts to heat stress and the risk for heat stress-related illness is reduced. Grab your water and some fresh fruits and vegetables and head to the pool, the lake, the river or the beach and have fun this summer!
If you have any other tip for staying cool, please share in the comments below or on my Facebook page.
Stay Cool!
Lynda