Sourced: Daria Shevtsova
According to a Harvard Health study, “a healthy person needs 30 to 50 ounces (about 1 to 1.5 liters) of fluid per day.” Drinking fluids is extremely crucial to our health for multiple reasons: fluids carry nutrients to our cells, prevent constipation and even flush bacteria from our bladders. Given that our bodies are made up of about 60% water, they depend heavily on water, specifically, to function properly.
Living in South Florida, we oftentimes deal with extremely hot temperatures, causing people to experience dehydration. Environments with hot or humid weather also typically mean that people should drink more water. Warning signs of dehydration frequently include headaches, less frequent urination, urine that is dark in color, fatigue and dry mouth. Dr. Julian Seifter, a kidney specialist and associate professor at Harvard Medical School also states “it’s important to stay hydrated gradually, throughout the day,” and recommends drinking water at various points throughout the day rather than all at once. Drinking water also helps our bodies to maintain their temperatures. Over the summer, multiple news sources warned viewers and readers about the increasing numbers of individuals experiencing dehydration. The Walt Disney Parks were also advising guests to stay hydrated and telling visitors where they could find free water in the parks.
Dehydration, or the loss or removal of water in the body, can lead to swollen feet, headaches and even life-threatening conditions like heat stroke. While drinking water may be a challenge for certain individuals, beverages containing electrolytes, like Gatorade or Powerade, can also help ward off dehydration. Coffee and other caffeinated drinks help us to stay hydrated too, but oftentimes, these beverages cause us to urinate more frequently and be more jittery.
While some people tend to drink water or other fluids when feeling thirsty, others might need to be drinking fluids at multiple times throughout the day. A good way to determine if you are drinking enough water is to look at the color of your urine. If you are well hydrated, your urine will tend to be colorless or light yellow. However, if you see that your urine is amber or dark yellow, you might be dehydrated.
It’s one thing to know you should stay hydrated in the heat, but it’s another thing to actually make sure you are drinking enough fluids. Here are some tips on how to stay hydrated:
Don’t wait until you’re thirsty to drink water
According to the American Heart Association, “feeling thirsty indicates that you’re already dehydrated.” They suggest sipping something regularly or drinking a glass of water before and in between meals.
Carry a reusable water bottle with you
Sometimes you forget to drink water simply because you don’t see water in front of you. Having a reusable water bottle might make it easier for you to drink water, especially when you have a bottle with a cool design.
Drink water before, during and after exercising
Fluid escapes your body when you sweat. Therefore, it is important to get those fluids back into your body after working out. It is also important to make sure to drink extra water or beverages with electrolytes to keep yourself healthy while working out.
Eat more fruits and vegetables
Fruits, like grapes and watermelons, and vegetables, like lettuce and celery, contain a lot of water, and eating them is a great way to ensure you’re staying hydrated without having to drink water directly.
Track your water intake
Apps, like Drink Water Reminder and My Water Balance, are interactive and efficient ways to keep track of how much water you drink throughout the day and make sure you are reaching your water intake goal.
