The summer heat is well upon us (4th of July sunburns as evidence). While we all want to have an eventful, fun, and sun-filled July, it is also important to keep hydrated in all of your outdoor endeavors. Because we here at Above and Beyond Wellness want you to be able to enjoy your summer to the fullest, we’ve got a few tips for you on how to stay hydrated this July.
Signs of Dehydration
The first steps you can make to stay hydrated in the summer heat are to know when you are starting to show signs of dehydration. Here are five indicators of dehydration:
- Thirst – This may sound a little obvious, but we often ignore our own thirst. If you find yourself extremely parched, you have already lost 1 percent of your body water, so drink up!
- False Hunger – Thirst can sometimes be masked by false hunger. Before your start in on the munchies, try a glass of water first to see if this urge to carb load is satisfied a little.
- Headache – This one can be difficult to pinpoint because many outdoor factors can cause headaches, including allergies and squinting in the sunlight. If you are experiencing a dull, aching headache, get some water in your system and find some shade for a bit.
- Fatigue – When you are dehydrated, your body’s systems have to work on overtime to keep up normal functions. Because of this extra work, your systems will tire our faster, causing you to be more tired and sluggish.
- Lack of Focus – Your brain consists primarily of water, so when you are dehydrated, it cannot function to its normal activity. So, if you find yourself feeling a little fuzzy and unfocused, this could be a definite sign that you need a drink
Ways to Stay Hydrated
Beyond your first and more obvious choice of water, here are a few thirst-quenching choices you can make when you need to get hydrated:
1. Coconut Water — Coconut Water is a great alternative to water because it is hydrating, without calories and fat, but contains a plethora of good vitamins like potassium to replenish what you sweat out in the heat.
2. Fresh Fruits – A lot of great, ‘summer’ fruits are over 90 percent water and great hydrators. Try slicing up a nice 92 percent water watermelon or a 90 percent water-based grapefruit when you start showing signs of dehydration.
3. Veggies – Like fruit, summer vegetables offer great water bases with a great crunch for those hunger pains as well. Slice up some cucumber, which is 97 percent water, or some tomatoes at 95 percent, to start feeling better hydrated in no time.
Stay Hydrated, Stay Safe,
Dr. Roger Sahoury
Above and Beyond Wellness