3 TIPS TO STAY HYDRATED DURING SUMMER

As summer approaches, it seems more attractive to spend time outdoors. During that extra time in the heat and sun, it is natural to feel that you need to drink more fluids throughout the day to stay healthy. But what is a good amount of water to drink on a particular day? How do we know when and how much to stay hydrated, especially in summer?

Like most physical problems, it varies! Here are some useful guidelines to help you stay healthy and hydrated this summer.

It seems that more activity requires more water to stay hydrated. This is common sense, but what does it mean? Most of us have grossly underestimated the amount of water lost from outdoor activities. For example, the average person can sweat more than 1 liter in just an hour of moderate activity! A good rule of thumb is to drink even a small amount of water (or other liquid) while working out. It allows you to stay up to date on all the fluids you are losing and as always, listen to your body.

The National Academies of Science, Medicine, and Engineering has determined that women need 2.7 liters of fluid per day and men need about 3.7 liters. However, this can vary depending on your activity level, age, and medical history. For example, women who are pregnant or breastfeeding need to take in more fluids to stay hydrated. Younger people (under 14 years of age) typically need less water, but often need to keep an eye on water loss as activities continue. And regardless of your age or gender, as you exercise more, you need to consume more water.

Usually, our body is the best indicator of the need to drink more water! Thirst is an obvious indicator, but there are few others. Fatigue, tiredness, mental confusion, poor temperature regulation, or dark urine may indicate that you need more fluids. Thirst is usually the latter sign that you may require more fluids. Paying attention to your energy levels can help prevent dehydration from becoming a major problem.

Dehydration is one of the unpleasant physical side effects if you do not consume a lot of fluids. This can easily be prevented by knowing how we are feeling, how much fluid is being used, and how much fluid is needed. Listen to your body, and enjoy summer activities with cold drinks to stay hydrated!

• Start and end up your day by consuming 250 ml of water. Your body loses water while you sleep, so drink a glass before you go to bed and again when you wake up.

• Drink water before you feel thirsty. Drink plenty of water during the day. Carry a water bottle with you daily so you can drink more water.

• Do not substitute for alcoholic drinks. Alcohol is a diuretic and can lead to increased urination and loss of water.

• It is important to note that while tea and coffee have a diuretic effect, they contain a large amount of fluid, and caffeine has little effect on urine loss.

• Drink water even when it's cold outside. You may not feel thirsty like you would with high temperatures, but you still lose moisture through sweating.

Everyone responds differently to various activities. After all, hydration isn't just a matter of drinking water. It's about understanding your body, drinking the right fluids for you, and the different activities you participate in and preparing accordingly for different environmental conditions – especially the heat.

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