In the hot summer months it is particularly important to make sure you are drinking enough fluids. Many of us have a hard time meeting our recommended fluid needs each day. But the dangers of dehydration are serious. The average adult loses about 2 ½ quarts, or 10 cups, of water daily. Athletes will lose more. And you can expect to lose even more during the hot months of the year. Even mild dehydration can drain your energy and make you feel tired.
Water makes up an estimated 60% of body weight and is responsible for flushing toxins out of the body, carrying nutrients to the cells and maintaining a balanced metabolism. Your water needs are individualized and will depend on your health and activity level. Most adults require at least 8 cups of fluid each day just to meet their basic needs. This is equal to 64 ounces or just under 2 liters. Additional fluid will be required with activity and on hot days. A general rule of thumb to make sure you are getting enough fluids is to drink before you are thirsty and maintain colorless or slightly yellow urine.
Although water is definitely your best bet for hydration, fluids such as juice, milk, herbal or de-caffeinated tea or lemonade will also work. Sports drinks are really only necessary with exercise lasting longer than one hour or longer than 30 minutes in really hot weather. Carry a water bottle with you throughout your day to remind you to drink. Take a drink whenever you walk by a drinking fountain and take a water break at work rather than a coffee break. You can also include foods into your day that are high in fluids such as lettuce, watermelon, broccoli, grapefruit, carrots, yogurt, apples and soup.
Nutrition Consultations are available at Synergy+ with Dionne Detraz, RD.
Contact Dionne directly to schedule an appointment at 415-250-0567 or dionnedetraz@comcast.net.