When the temperature rises or you’re getting in a good workout, it is crucial you get enough to drink so TODAY’s Ally Love shares clever ways to make hydration fun.Our region is dry year-round and hot sun can do a number on anyone, especially youngsters or those working up a sweat — you can lose 40 percent of your body’s water during exercise.
The elderly are also at a higher risk for dehydration.
“Older people may forget to drink water or not recognize their thirst,” says Dr. Ly. “They might also neglect to prevent dehydration the same way a younger person would. Be cognizant about that if you have a parent or older person around.”
Staying hydrated is essential for maintaining good health and overall well-being. Here are some tips to help you stay hydrated:
Drink plenty of water: Water is the best choice for staying hydrated. Aim to drink at least 8 glasses (64 ounces) of water per day, or more if you are physically active or in a hot climate.
Carry a water bottle: Keep a reusable water bottle with you throughout the day. This will serve as a reminder to drink water and make it easily accessible wherever you go.
Set reminders: Use your phone or other devices to set reminders at regular intervals to drink water. This can be especially helpful if you tend to forget to drink enough throughout the day.
Drink before you’re thirsty: Thirst is not always an accurate indicator of your body’s hydration level. By the time you feel thirsty, you may already be slightly dehydrated. Make it a habit to drink water regularly, even if you don’t feel thirsty.
Eat hydrating foods: Many fruits and vegetables have high water content and can contribute to your overall hydration. Examples include watermelon, cucumbers, oranges, strawberries, and lettuce. Include these foods in your diet to supplement your water intake.
Limit caffeine and alcohol: Beverages like coffee, tea, and alcohol can have a diuretic effect, causing increased urination and potential dehydration. If you consume these drinks, do so in moderation and remember to balance them with water intake.
Flavor your water: If you find plain water unappealing, try adding a slice of lemon, cucumber, or a few berries to enhance the taste. You can also infuse your water with herbs like mint or basil for a refreshing twist.
Monitor urine color: The color of your urine can indicate your hydration level. Ideally, it should be a pale yellow or straw-colored. Dark yellow or amber-colored urine may indicate dehydration, so drink more water if you notice this.
Be mindful during physical activity: When you exercise or engage in strenuous activities, your body loses water through sweat. Drink water before, during, and after physical activity to replenish fluids.
Be aware of environmental factors: Hot weather, high altitudes, and dry climates can increase your water needs. Be mindful of these factors and increase your fluid intake accordingly.
Remember, individual hydration needs may vary depending on factors such as age, weight, activity level, and overall health. It’s always a good idea to consult with a healthcare professional for personalized advice
