Staying hydrated can be difficult, especially during the long summer days. Those endless afternoons filled with dips in the pool and martinis in the backyard may be distracting you from that water bottle you carefully filled with ice earlier. But nutritionists say that prioritizing drinking water is doubly important during the best days of the year.
To be clear, drinking enough water is important 365 days a year. “Water is important for keeping joints lubricated, transporting nutrients to where they need to go in the body, proper digestion and elimination of waste, and maintaining heat,” says Jamie Lee McIntyre, RDN. the right one of the body.” In fact, every cell, tissue and organ in the body needs water to function properly. In other words: Water is essential for almost every bodily function.
How much water should you drink a day?
On average, women need about 91 ounces of water a day, while men need 125 ounces, according to the National Academy of Science, Engineering and Medicine. If you’re struggling to meet that daily goal, don’t worry. McIntyre and Emily Werner, PhD, RD, team nutritionist for the Philadelphia 76ers, offer tips to help you reach your hydration goals.
Why is it hard to stay hydrated
If you think you are “bad” when you drink water, you have very good people. Many things make summer water very hard, and the rising temperature is great. When it’s too hot, your body sweats. It wants to keep your core temperature low to protect organ function. “When you sweat, you lose electrolytes like sodium, and you lose water,” says Werner. In other words, you’ll need to drink more to compensate for all that sweat—especially if you run, bike, or walk in the heat.
Schedules also tend to take over a year. And when you go from one place to another, you can forget to drink water. Before you know it, it’s 5pm and you still haven’t had a drop. Werner and McIntyre both emphasize that if you’re thirsty, you’re already dehydrated, so don’t wait until sunset to start getting full.
Finally, alcohol may flow more freely in the warmer months. In fact, another study published in Journal of Studies on Alcohol and Drugs found that people drink more in December (around the holidays) and during the summer months. “Everyone wants to go and do fun things. “When they are at the beach, some tend to drink alcohol instead of thinking that they should also bring water,” says Werner. Alcohol actually dehydrates you, so it’s important to make sure you’re drinking your water bottle between spritzes and hydrating throughout the day. first happy hour begins.
How to stay hydrated in the summer and all year round
1. Add flavor
Many people do not enjoy the taste of water. Fortunately, McIntyre has a workaround. If the water is too clear, there are many ways to revive it. Add 100% fruit juice. “Use frozen fruit like mangoes and berries instead of ice cubes, or freeze chunky fruit in ice trays,” she says. You can also throw in fresh slices of lime, orange , cucumber or lemon in your glass or drink cold herbal tea.
2. Determine your preferred water temperature
If you have sensitive teeth, ice cold water can keep you hydrated. That’s why McIntyre suggests thinking about what temperature the water will be enjoyable to drink. If that’s room temperature, leave out the ice cubes. That way, you will drink a full glass.
3. Put a bottle of water in each room
Werner tells all his athletes to spread water bottles around each room so they always have water close by. When traveling, be sure to BYOW (bring your own water) just in case there is no water source anywhere you go.
4. Eat foods that are rich in water
“Eat your fruit to help with hydration and nutrition,” says McIntyre. “Fruits like tomatoes, watermelon, grapes, oranges and pineapple hydrate as well as energize us.” He adds that these fruits also provide fiber, which supports digestion and heart health, as well as vitamins, minerals and antioxidants to support your immune system.So if you plan to spend the day in the sun, throw a watermelon or pineapple in a cool place to help you stay hydrated.
5. Set alarms throughout the day
If you really find that nothing helps you add those extra ounces to your daily routine, Werner recommends setting timers at the half-hour or hour mark so you don’t miss a beat. to drink. After a while, this hydration routine will become a habit, and you may be able to discard those reminders for good.
Other foods and tips for staying hydrated:
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