It’s getting hot outside, and for many of us summer is the most active time of year, which means you should pay more attention to hydration. Providing enough water for your body is important because it helps the heart pump blood to the muscles. It also helps muscles work. When you’re not hydrated enough during summer, your body has work harder to keep you moving.
The amount of water our bodies need depend on a person, temperature outside, activities and clothing. Biology and personal metabolism are important as well. As a rule of thumb, people who sweat more need more water than others. If you’re feeling thirsty, you’re already dehydrated. There are other signs of dehydration that aren’t connected to thirst:
- problems with urine output
- dry mouth
You might hear of a trend of drinking 8 cups of water every day to stay hydrated, but that’s a myth. Some people need less water than others. You can say that you’re drinking enough water by checking the color of the urine. Clear and pale means your body is hydrated. Dark fluid means you need more water. If you can’t get hydrated and need ideas to incorporate water into your diet, I have got several ideas for you.
Drink water in advance
Drink water before you go out or exercise. Of course, you need to stay hydrated when you’re leaving your house, but drinking water in advance will help you avoid strains on your heart.
Reduce the amount of daily caffeine intake
Drinks that contain caffeine make you pee more and cause you lose water. Alcohol is a bad idea as well, so if you like summer cocktails, make sure you have a glass of water nearby.
Add more fruits and vegetables to your diet
Fruits and vegetables contain a lot of water, so it’s a great choice for everyone who can’t drink plain water or want to enjoy solid foods.
Take a bottle of water with you
Put the bottle by your desk, near your bed, inside your car or everywhere where you’re likely to remember it and take a break. You should always have a bottle of water on hand to make sure you don’t forget to drink it.
Drink infused water
If tap water doesn’t feel tasty to you, give a try to infused water. You can add cucumbers, berries and lemons and experiment with flavor. Some bottles of water have infusers, but you can easily fill a jar with anything you love.
Add juice to water
I don’t like adding juice to my water because I think it’s too much sugar and empty calories, but if you can’t drink plain water, you can add a bit of juice and enjoy the drink. It’s much better than drinking pure juice and your body will get hydrated.
Add a bit of salt
It might sound strange, but people who can’t get well hydrated should add a bit of sea salt in their water bottle. If you check sports drinks, you will see that most of them contain salt, so it has the same effect without added sugar. It’s much cheaper, too.
Incorporate herbal teas to your diet
Similar to water with juice, herbal teas can help you stay hydrated while offering a delicious drink. You can make ice cubes from herbal teas to drink during summer days. It’s great for people who can’t tolerate the taste of plain water.
Drink a glass of water in the morning
Your body didn’t get any water during night time, so you lose moisture from breathing and sweating. You should always drink a cup of water when you wake up, before morning tea or coffee.
Switch to liquid breakfasts
Even though smoothies aren’t as hydrating as water, drinking them in the morning is a great way to add to hydration.