Summertime is the perfect time for outdoor activities. It’s time to head for the open roads and have fun adventures in the sun! But don’t forget to stay cool and hydrated during these hot days of summer. Remember, lack of water can lead to dizziness, fatigue, fainting, concentration problems, severe heat stroke, and even death. So let’s put the right fluids in our bodies generously, so we don’t stay thirsty with a dry mouth for too long.
Our bodies totally depend on water. Every organ and tissue in your body requires water in order to function correctly. In general, you should drink at least 8 glasses of water per day along with other fluids and every time you feel thirsty. In the summer, you need to increase the amount of water you’re drinking, especially if you exercise a lot or are trying to lose weight.
Flat and Sparkling Water
As you know, water is vital and is the best option for staying hydrated. When you sweat, go to the bathroom, or exercise, you lose water very fast, and you can become dehydrated without even knowing it. Fizzy water is rich in sodium and can be a smart choice along with still water. Sparkling water helps restore those minerals lost through sweat and can strengthen your bones. Carbonated water is great, especially if you’re on a diet: it reduces your appetite and helps you eat less at meals, and the bubbles make you feel full and energized. Keep a bottle of water with you during the day or just carry at the gym a reusable bottle, such as a Bobble, to filter your water when needed.
Drinks like fruit juice, vegetable juice, and tea can contribute to your daily intake of fluids. Flavorful and colorful tea–such as green tea, mint tea, and herbal tea–with a lemon or lime wedge are refreshing in the summer. You can enjoy them either hot or iced.
Drinking hot tea on a hot day seems bizarre, but it’s a surprisingly good way to hydrate: it’s not a coincidence that people from the Arabian Peninsula drink hot teas to beat the warm weather. What’s the explanation? Once the warm water gets into your body, it warms the entire body and makes you perceive the outside hot temperature as lower. Because hot tea is closer to your body temperature, it can be assimilated faster by your body.
To avoid adding sugar and chemicals to your diet, go with fruit and veggie smoothies, which are watery, refreshing, and packed with nutrients and vitamins.
Fruits and Vegetables
As mentioned above, you can both eat and drink your fruits and vegetables! They are rich in water, and your body can get almost 20% of your daily water requirements if you eat a lot of fruit and veggies. Load up on these hydration-boosting foods to help you stay cool. Smart choices include watermelon, pineapple, grapes, citrus, raspberries, and salad vegetables such as cucumber, tomatoes, broccoli, lettuce, and celery (which are almost all water). There are so many more options, you just have to find your favorite choices that are high in water content. The recommended serving for fruits is about 2 to 4 servings per day, but you may want to eat more when it’s hot. For veggies about 3 to 5 servings per day are recommended. You can also opt for light soups. (Try this delicious gazpacho recipe!)
Stay cool, hydrated, and nourished this summer!