With temperatures quickly rising, you’re more likely to suffer from dehydration, heat-related stress and fatigue. Pure, filtered water aids in digestion, nutrient transportation, and joint lubrication, and helps regulate body temperature, which is particularly important during the hot summer months. But only about ~80% of our water intake comes from drinking. The other ~20% comes from food.
Stay healthy, fit and hydrated with these simple tips.
- Calculate how much water your body actually needs: half an ounce to one ounce of water per pound of body weight each day. If you’re 200 pounds, that’s 100-200 ounces a day. When you exercise, you likely need even more!
- Do a hydration check midday. Did you know? The color of your urine is a great way to gauge hydration. Make it your goal to achieve clearer urine by 3 p.m. every day.
- Thirst can often be confused for hunger. Drink three big gulps of water before every meal or snack to ensure you’re satisfying your body’s need for water.
- Reach for an electrolyte replacement drink like chia infused water, coconut water to help replenish vitamins and minerals lost in sweat.
- Did you know that most fruits and vegetables contain ~80% water? Eat your way to better hydration with the following foods.
While filling up your water bottle is a great habit, you can also add some of the delicious water-filled foods below to your diet to stay hydrated this summer:
- Cucumber - 96% (water content) (why not fill your water bottle with cucumber slices for instance?!)
- Lettuce - 95%
- Celery - 95%
- Zucchini- 95%
- Tomato - 94%
- Spinach - 92%
- Watermelon - 92%
- Strawberries - 92%
- Broccoli - 91%
- Grapefruit - 91%
- Cantaloupe - 90%
- Peach - 88%
- 100% Orange Juice - 88%
- Carrots - 87%
- Pineapple - 87%
- Raspberries- 87%
- Apricot - 86%
- Blueberries- 85%
- Yogurt - 85%
- Apple - 84%
- Cherries - 81%
- Banana - 74%