Staying Hydrated During Summer

Nearly half of the American adults do not meet the recommended daily water intake. This can be due to various reasons, like lifestyle, lack of awareness, or medications and medical conditions affecting hydration needs. Lets dive in to a few tips on how to stay hydrated this summer…

Other factors can contribute to dehydration, like excessive sweating due to hot weather or exercise without replenishing fluids, and illnesses like fever, vomiting, and diarrhea. Even frequent urination caused by underlying health conditions or medications contributes to dehydration.

A few signs you may not realize indicate dehydration could be a headache, muscle cramps, dry mouth, low energy, fatigue, dark urine, lightheadedness, and dry skin. Even food hunger and sudden food cravings could be an indication of dehydration.

Here are some tips to help you stay adequately hydrated during the hottest days of the year:

1. Drink the recommended amount of water: A good rule of thumb is to drink half your body weight in ounces of water per day. Keep in mind that the recommended amount of water you should drink daily also depends on lifestyle factors like exercise or being in hot, humid conditions. Consider using a large reusable water bottle to keep track of your water intake. This can help you be more aware of how much water you need to drink to meet your daily intake goal. You can also increase your water intake by flavoring it with slices of fruit or herbs. A few of my favorite combos are cucumber mint and all citrus (orange, lemon, grapefruit, and lime). Fill a jar with water and your favorite fix-ins, sip, and enjoy!
2. Consider adding electrolytes: Hydration is not just about water; your body also needs minerals. Electrolytes are minerals that bind to water molecules and help with hydration. These minerals include sodium, potassium, calcium, and magnesium, to name a few. You can add electrolytes or a pinch of Himalayan salt to your drink. When choosing electrolyte products, check the label for sugar content and the type of salt used. Many popular brands use counterproductive table salt, which can harm gut health and dehydrate the body. Look for brands that use Himalayan salt or sea salt instead. Also, be cautious when purchasing ready-made sports drinks for hydration, as they can contain high sugar levels, leading to dehydration.
3. Coffee and Tea: Monitor your coffee and tea intake because they can lead to dehydration. Drinking extra water is essential to offset their effects, and it is possible even to consider limiting the amount of coffee and tea consumed. Other drinks that have a diuretic effect and can negatively affect hydration are sodas, energy drinks, and alcohol.
4. Incorporate bone broth: Despite the heat, bone broth is an excellent source of vitamins and minerals, which can help with hydration. However, you don’t just have to sip on hot bone broth to receive the health benefits. You can even add bone broth to smoothies, especially if you make a simple chicken broth. Bone broth is also excellent for cooking; it adds flavor and countless nutrients to foods. Try using bone broth next time you sauté your vegetables or cook rice.  
5. Set reminders: It’s easy to get busy daily. Sometimes, having little daily reminders to train the body to drink more fluids can be helpful. Setting little reminders to drink more water is a great way to stay hydrated and get into a routine of drinking more water throughout the day.
6. Consume hydrating foods: Water-rich foods are another great way to support hydration. Watermelon, cantaloupe, oranges, cucumber, celery, and tomatoes are excellent sources of hydrating fruits and vegetables.  These can be helpful to have sliced up and handy to snack on throughout the day or great to incorporate into salads and recipes.
7. Plan ahead: Be mindful of your schedule and plan accordingly. For instance, if you know you’ll be out in the sun all day, drink extra water and electrolytes to prepare. The same can be applied to extra strenuous workouts or even hot yoga classes. It’s always best to prepare a day in advance to be adequately hydrated in these situations.
8. Sparkling water might not be hydrating: I constantly review food journals when working with clients, and we focus on hydration closely. One pattern I noticed in my clients was that they thought they were hydrating but drank flavored sparkling water all day. Some sparkling waters are hydrating and contain minerals that are great for hydration. However, they should never fully replace water, especially since many contain artificial sweeteners that can be dehydrating. So, it is essential to also consume water in addition to sparking water to maintain proper hydration.

Proper hydration is essential for maintaining overall health and almost every bodily function, including regulating temperature, aiding digestion, supporting cellular processes, and promoting joint health. Being well-hydrated helps optimize physical and cognitive performance, prevent dehydration-related complications, and improve overall quality of life. By consuming enough fluids, eating water-rich foods, and considering factors that affect hydration, individuals can better support their body’s needs, leading to long-term health benefits. Prioritizing hydration is a simple yet effective way to ensure that the body operates efficiently and effectively, emphasizing its critical role in daily wellness.

Make your homemade sports drink!

If you are looking for a healthier homemade alternative to traditional store-bought sports drinks, try my Coconut Kefir Electrolyte Water. It not only helps with hydration but also promotes optimal gut health!

For this recipe, you’re essentially fermenting coconut water, so you’re not only getting the good bacteria from fermentation (think of it like a food-as-medicine approach to a probiotic) but also all of the many hydration benefits from the coconut water. Coconut water also acts as a great conduit for fermentation because of its natural sugar content.

Recipe

What you need:

• One package of kefir starter
• 1-quart coconut water
• 2TBS electrolyte concentrate (or a pinch of Himalayan salt)
• Kombucha (or fresh pressed juice of choice)
• Lemons and limes

How to make: 

1. Start by making your coconut water kefir according to the directions on the starter package.
2. Once your kefir is ready, pour 1/2C and 1/2C Kombucha (or any other beverage) into the jar.
3. Add 2TBS of Electrolyte Concentrate to the jar and mix.
4. Serve with fresh lemon or lime.
5. I also like to serve this by pouring 1C kefir into a jar with 2TBS Electrolyte Concentrate juice of 1 lime and a splash of lime zest.

For this and many more exceptional articles from Caley and other reliable sources, visit our US Wellness Meats Discover Blog today!

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