Do you reach for can of coke or a glass of iced coffee instead of water to quench your thirst in the summer? Honestly, we’re all guilty of committing this mistake which can make us even more dehydrated. Drinking water – especially during warmer weather – is a challenging task because our body loses more fluids in summer through sweat than it does in cooler temperatures.
Because we lose a lot more fluid during summers, it is important to replenish our hydration levels with an increased intake of H2O – and, no, iced coffee does not count even if it has water in it. Food and Nutrition Board says that women need at least 2.7 liters of water a day whereas men require 3.7 liters. These amounts can vary with factors such as activity levels, altitude and temperature.
Why does it matter that you stay properly hydrated throughout the day? You need water in order for your body to function properly, regulate bowel movements, reduce the risk of developing kidney stone and stabilize body temperature. Here’s what you can do to increase your water intake while keeping the routine fun and exciting.
Buy a Better Water Bottle
Ever noticed how you feel a rush of motivation flowing through veins after you buy a new gym outfit? Well, buying a new water bottle can work the same way in motivating you to drink more water. There are plenty of amazing water bottle designs on the market that can make hydration a fun process. Buy one that you really like and carry it with you wherever you go.
Keep an Eye on How Much Water You Drink
Remember that you need at least 2.7 liters of water every day, although this number can be much higher on hot, humid days – especially if you’re working out regularly.
There are plenty of smart water bottles that track your water intake for you via a Bluetooth feature that connects to a mobile app and even lights up when it notices that you haven’t touched the bottle in a long time. What a great way to remind you to drink water when you’re too busy to remember.
Flavor Your Water
Tap water tastes great but you still need a little bit of flavor in your water to jazz up your life. Flavored water is pretty popular nowadays, however, most of the bottled variety often contain extra calories and preservatives that you should be avoiding.
Add Some to Food Too
Summer fruits are usually high in water content which are helpful in keeping you cool and hydrated on a hot, sunny day. Pack a box of watermelon cubes or fresh cucumber before heading to the beach and munch on them while you relax under the sun.
How about Seltzer?
Seltzer may not be good for your teeth, but a glass of it once a day can count towards your hydration without damaging your health. Go ahead and add a splash of peach or cherry juice to create an exciting mocktail flavor.
Drink Coconut Water
Coconut water isn’t just hydrating, it is also packed with electrolytes and can feel refreshing on a hot summer day. However, it is smart to stick with unflavored coconut water without any added sugar or preservatives to avoid the extra calories.
Limit Your Alcohol and Coffee Consumption
Sure, there’s liquid in coffee and booze but these beverages shouldn’t be considered a replacement for water. Coffee and alcohol has the opposite effect of hydration because they are considered as diuretics. Although, an occasional glass or two of Rosé won’t hurt your health, don’t cut your water consumption thinking that the alcohol will do the job of replenishing your hydration levels.
Drink Water First
When you walk into a party, and see beer cans stacked next to the water cooler, what do you reach for first? Sure, a glass of beer seems like a fantastic idea on a hot day, but consider having water as your first drink so that you’re more likely to get at least 8 ounces of water out of the way before indulging in a beer or fizzy drink.