The sun’s out, the grills are cooking, and the pool is packed with people enjoying the summer weather that they’ve been long waiting for. As fun as relaxing in the warmer air is, it’s important to be conscious about how hydrated you are. Researchers have found that our weight is made up of 60% water, but those stores could deplete quickly as we run outside, go on hikes, or even just swim. When the temperature climbs, we lose even more water through sweating as our body works hard to keep cool. The benefits of staying hydrated are to balance our blood pressure, overall body temperature, help with digestion, up our energy levels, and keep our skin clear and moisturized. Luckily, it’s easy to stay well hydrated with the following tips and tricks that won’t make you feel bloated or running to the bathroom.
Hydration Throughout the Day
Depending on your weight and how much physical activity you do each day, you’ll need and average of eight glasses of eight ounces of water each day. A cool rule of thumb is to divide your total weight in pounds in half and drink that amount in ounces. Don’t wait until you’re thirsty either, since the body is already dehydrated once you feel that dry sensation in your throat. An easy way to get that amount of water in is to invest in a reusable water bottle that is sixteen ounces and refill it four times throughout the day. Make a point to set a amount of water to drink in the morning, afternoon, and night so you can get the full benefit of staying hydrated.
Another great way to make water more fun to drink is by infusing it with flavor. From strawberries, to limes, lemons, berries, or oranges, fresh fruit will make it sweeter and more luxurious to taste. It also helps you avoid adding unneeded sugar that’s bad for your skin and immune system, harsh additives and dyes, and preservatives often found in fruit juices, coffee drinks, and sometimes even milk.
While you do need about 70% of your daily hydration directly coming from water, you can get the rest from the foods you eat! A lot of fresh fruits and veggies have high amounts of water. The foods with the highest water concentration are cucumbers, celery, tomatoes, bell papers, watermelon, cauliflower, spinach, broccoli, strawberries, and grapefruit. All of these picks are made of at least 90% water which will do wonders for your body and health.
Another superfood that’s hydrating is chia seeds, which are tiny seeds that absorb high amounts of water. You can easily soak them for a few minutes, then consume a few teaspoons before you head out for a walk or hit the gym so it can release that hydration in your system over time. They’re also a great source of protein and Omega-3 fatty acids that are great for your heart and muscle maintenance.
Coconuts are also a prime food that soak up water in its fibers. It is rich in minerals, vitamins, calcium, and potassium that can replenish your body after being exposed to heat. Mixing it with your water or finding coconut water at your local stores are a great way to incorporate into your diet and daily lifestyle.
The Final Glass
Along with drinking water and consuming water rich foods, taking your daily vitamins and probiotics will help assist your body to fully absorb that moisture. You’ll feel that your skin is more elastic, radiant, and your energy levels will be as high as the temperatures outside. As you go about your summer working, traveling, or exploring the outdoors, remember that water is basis for making sure you feel your best. Your mind and body will be thankful!
These are just a few of the benefits of staying hydrated, for more ask Ted Hale during your next in-home personal training session.