The days are getting warmer and Summer has only just begun. Staying cool is important but keeping hydrated is a must. If you’re active throughout the heat, chances are you’ll lose essential electrolytes through sweat. Staying hydrated and keeping your electrolytes at optimum levels is simple with a few easy tips this Summer.
Drink water
It goes without saying that one of the easiest ways to stay hydrated in the heat is to drink water. If you’re working out, in the heat or sweating, this means you need to drink more. Everyone has different water requirements, but it’s good to remember that the more you’re working out, sweating or moving, the more you should bump up your water intake.
Be aware of how much you sweat
Did you know that sweating is the body’s way of cooling itself? This explains why in the Summer heat, you’re more likely to sweat more compared to the colder months. As the sweat evaporates from your skin, that is when you’re likely to feel cooler.
Be aware of how much you sweat throughout the day. If you’re sweating quite a lot (because you’ve been enjoying the sunshine, going for bike rides, running around with the kids, etc.), it’s important to replenish your fluids with more water. Athletes will often require extra water intake during sports practices and games.
Check your urine
The colour of your urine is quite a good indicator of how hydrated your body is. The clearer/lighter your urine is, the more hydrated you are. If you see that you’re urine is quite a dark yellow, it could be a sign of dehydration. Increase your fluid intake throughout the day to help improve your hydration.
Consider any health conditions
Some people with certain health conditions are likely to need more water than others. The elderly, those with heart disease or those with diabetes generally need more water than other people. If you’re not sure of how much water you should be drinking and you are elderly or have one of these health conditions, have a chat with your doctor to discuss your needs.
Avoid alcohol
Before you head to the pub or your fridge and enjoy a nice cold beer, bear in mind that alcohol may make you more dehydrated. Water is always best when you’re hot and thirsty. So, reach for a cold glass of water first and then alcohol if you choose to do so. If you are drinking in the heat, be sure to break up your drinking session with water to avoid dehydration and the effects of alcohol.
Choose foods with high water content
If drinking water is getting boring, why not add some foods to your diet that have a high water content? Not only can they help reduce your appetite, but you’ll be getting much-needed nutrients and water intake just by eating foods. Certain fruits are the best choice for this method, such as watermelon. Apples generally contain around 84% water and rockmelon and peaches can contain up to 89% water.
Opt for an electrolyte supplement
There are times when you may not have enough water to rehydrate you, but you need essential electrolytes as quickly as possible to avoid feeling unwell. That’s where an electrolyte supplement may be a good option. Sports drinks that are ready-to-drink contain electrolytes, but some of them also contain high levels of sugar and preservatives. If you use an electrolyte sachet that you mix with water, you can gain the benefits of an electrolyte drink without the extra sugar. Try Ener-C Sport, which helps replenish electrolytes and enhances the body’s energy reserves.
This Summer, be sure to check in on yourself, your water intake and your hydration levels. You will be able to feel your very best throughout the warmer months with the right water and electrolyte intake. If you’re not sure how much you need to be drinking or whether an electrolyte supplement is right for you, have a chat with your doctor today.