In the warmer weather, it’s easy to get overheated and dehydrated, even doing your usual activities. You need plenty of water, year-round – about 8 glasses. Water regulates your body temperature, maintains your blood pressure, cushions your joints and spine, helps your body eliminate waste, and maintains your metabolism.
Hydration is important. Not having enough water negatively affects cognitive performance in adults and children including worsened mood, increased fatigue, increased perception of task difficulty, lower concentration, and headache symptoms. And a decline of 3 or 4% in your body’s water level can cause your heart rate to increase and your temperature to spike.
The best cure is prevention. Stay hydrated all day long with these suggestions:
- Carry a water bottle with you – especially if you’ll be outside and active.
- Freeze a water bottle overnight so you’ll have cold water all day long.
- Eat juicy fruits and vegetables. Oranges, watermelon, soup, and salads all contain lots of fluid.
- Drink a glass of water first thing in the morning.
- Drink water with every meal and snack.
- Hydrate before exercising – and be sure to take plenty of water breaks during your workout.
- If drinking alcohol (always in moderation), always drink a glass of water for every alcoholic beverage.
If you’re sipping water at regular intervals throughout the day, you’re probably getting enough fluid. But if you’re not quite sure, pay attention to your bladder. If you’re taking bathroom breaks every 2-4 hours, you’re likely getting adequate water.
Get out there and enjoy the sunshine while it lasts. Just don’t forget your water bottle!