During summer or any time where you are in a warm or humid environment, your body’s need for water increases to maintain good health. Making sure that you drink plenty of water to compensate for this additional need is vital.
This article is going to explain how much water you need a day and how to stay hydrated during the summer months, highlighting the best ways to combat dehydration.How much water do we need each day? Well, first of all, we should take a look at the volume of water that our bodies need each day before other factors such as spending time outside in the heat or physical activity are taken into consideration. These are factors that will use up more water and increase the amount that we sweat.
A commonly talked about benchmark is that drinking 8 to 10 glasses of water each day, which equates to approximately two to three liters, is sufficient to meet our body’s needs. We require water so that a great many processes can take place in our body, and we lose water through sweat, urination, and breathing. So keeping our water levels topped up all day is mandatory, under normal temperatures and circumstances, let alone any activities that increase the overall need.
Should you end up in a hot and/or humid environment, it is crucial to take on more water. The need for water is even greater if you are taking part in physical activity in such conditions. It is difficult to say exactly how much more is needed, but you should be exceeding 3-4 liters spread out during the day.Ways to stay hydrated during the summer months.Now that you know how much water your body needs, and just why this need is increased during the summer months, let’s look at the best ways to stay hydrated.
1.Drink plenty of water and hydrating liquids
The best thing about water is that you don’t have to buy it over the counter. Of course, if you want to you can as mineral water is available pretty much everywhere you go, but the point is you turn the tap on and it comes out. It may go without saying, but this is undoubtedly the most obvious, and by far the easiest way to remain hydrated during hot and humid weather. If you are going out, keep a bottle of water with you, or if you are at work then keep a bottle of water with you as well. Refill the bottle as many times as possible during the day so the water is there as and when you need it. Sports drinks, such as Gatorade, are also hydrating due to the electrolytes that they contain, they may, in fact, be the best drink for hydration.
2.Eat fruits that contain a high volume of water, such as the watermelon
We should all be making sure that we have five portions of fruit and vegetables each day, and during the summer months, you should ensure that those that you eat have a high water content. Fruits are very necessary for our health. A brilliant example of a fruit that is bursting with water is the aptly named watermelon, which is made up of over 90% water. There are also a load of brilliant nutritional benefits that can be obtained from eating watermelon such as it’s high volumes of vitamin C and potassium, plus there are literally no calories in watermelon to worry about if you are a calorie counter.
Other such fruits and vegetables with high water content are:
3.Avoid things that will have a dehydrating effect
It is lovely to sit in the sun and have a glass of wine, or a nice cold beer, but avoiding things such as alcohol, or at least drinking them in smaller quantities and alongside regular water intake, is the safest option. Alcohol has a dehydrating effect on the body, as anyone who has ever suffered from a hangover will tell you, and this is going to make you feel even worse in the summer heat. Other such liquids that can be dehydrating are sodas and caffeinated beverages.
I hope that the three ways of how to stay hydrated during the summer have been useful and that you will take the advice provided. Being dehydrated is something that can be very dangerous, so avoid it at all costs.After all, we are never far away from sources of water. Remember, summer will pass and winter will come but your health is not to be compromised.