“…Summer, summer, summertime…Here it is the groove slightly transformed…Just a bit of a break from the norm…Just a little somethin’ to break the monotony…” When you hear this jam, you KNOW it’s SUMMER TIME!
The weather is beautiful BUT it’s getting hot. In anticipation of record temperatures & increased activity outside, it’s important to make sure you stay properly hydrated.
Proper hydration is essential. If you are not properly hydrated, you lead the risk of becoming dehydrated. Dehydration can cause you to experience dizziness, muscle cramps, headaches, or even a heat stroke.
It’s simple. Drink water.
Here are 7 easy tips to help you stay properly hydrated this summer:
1. Drink 1/2 your body weight in ounces: We’ve all heard drink 8 cups of water per day. While that is a good start, proper hydration needs are different for each individual. Drinking 1/2 your body weight in ounces is a good goal to have per day. If you are exercising or working outdoors, you may need to increase your water intake accordingly.
2. Are you thirsty? If so, you have waited too long to drink. Any questions? The goal to increasing your hydration is to start early & drink often.
3. Drink often. Do you have a water bottle THAT YOU USE? Keep it simple. Get a 32oz water bottle. Keep your water bottle with you so you can drink/refill throughout the day.
4. Stay prepared. Who said you can’t keep a case of water in the trunk of your car? What about keeping bottles of water in your desk at work or an extra bottle in your purse/work/gym bag? Stay prepared. Accept no excuses. Keep bottles of water with you.
5. Working out? Drink water every 15 minutes: Depending upon the intensity of your workout, you will lose quite a bit of water through sweat. You want to make sure you stay properly hydrated during your workout. A good rule of thumb is to drink 8oz of water for every 15 minutes of exercises. Adjust accordingly to your regimen & needs. LISTEN to your body.
6. How many sport drinks are you consuming? Sport drinks have become an every day beverage choice instead of an electrolyte replacement as it was intended. If you exercise for more than 90 minutes or exercising/working in extreme conditions, a sports beverage is a good option during or after your workout. Sports drinks will help to replenish your body with fluids, nutrients, and electrolytes (sodium) lost as a result of your high intensity workout.
Sport drinks are not a replacement for WATER.
7. What color is your urine? Yes. We are asking you to look in the toilet and check the color of your urine. The easiest way to tell if you are dehydrated is by looking at the color of your urine. The clearer it is, the more hydrated you are.
If your urine is gold or deep yellow, you need to drink more water like yesterday!
As always, thank you for time, love & support. We hope these tips help you. If so, be sure to share this info with family & friends.
-Eric & Maleka Beal
Eric and Maleka Beal are health coaches and co-founders of BetterChoices, a health & wellness company and social community focused on educating, advocating, and promoting better health and wellness through lifestyle, nutrition, and fitness education.