With summer in full swing with the excruciating Florida heat, it is even more important to stay hydrated! Water is essential for all life, including human beings! Being hydrated promotes cardiovascular health, increases energy and brain function, helps joint and muscles function properly, maximizes physical performance, cleanses your body, and treats ailments.
If we don’t get enough water, we can experience symptoms of dehydration, which include headaches, fatigue, and constipation. Since human are made up of approximately 75% water, it is essential to our function that we stay hydrated, especially during the summer months!
The National Academy of Medicine recommends adult men consume 3.7 liters of water per day and women to drink 2.7 liters a day (International Sports Sciences Association, 2021). Since 20% of water intake does come from food, water intake from consuming water and other beverages should be approximately 101 ounces for men and 68 ounces for women (International Sports Science Association, 2021). However, total water intake depends on the individual due to variations in diet, sodium intake, environment, lifestyle, body size, and age (International Sports Science Association, 2021).
Another component to proper hydration is electrolytes! Electrolytes are sodium, potassium, calcium, bicarbonate, magnesium, chloride, and phosphate. Symptoms of an electrolyte imbalance include twitching, weakness, and possible heart rhythm disturbances. Electrolytes can be found in fruits and vegetables, which is another benefit of eating a balanced, healthy diet.
A good way to gauge your hydration is to look at the color of your urine. Darker urine indicates dehydration, while lighter urine indicates hydration (See picture below from the International Sports Sciences Association).
Drinking water can seem like a daunting task! Here are some tips and tricks to help ensure you are getting your daily recommended water intake:
⦁ Writing down your water goal and checking it off or cross it out every day!
⦁ Buy a reusable water bottle with time increments to help pace yourself! You can find these online or in the grocery store.
⦁ Find an accountability buddy!
⦁ Create a challenge with yourself or with your accountability buddy and reward yourself at the end! Try a 28-day challenge and the loser buys dinner!
Don’t forget to get your water in!