4 Tips to Stay Hydrated in the Summer Sun
Posted byErin Ollila
Summer is here, and the sun is no longer hiding in the sky. This is the time to get outside and enjoy the nice weather. You may go hiking, to the beach, or simply lay out in your backyard (with sunscreen on, of course). Just remember to stay hydrated! The Mayo Clinic notes that when you’re dehydrated your body doesn’t have enough water and other fluids to carry out basic functions.1
Here are four tips to help you stay on track.
1. Always Keep a Water Bottle with You
By always bringing a bottle of water with you, you’ll always have the opportunity to quench your thirst! Plus, if you choose one that’s insulated, your water will stay cold for hours. Find one you really like and buy it, even if it’s a little pricey. If you actually like your water bottle, you may be more likely to tote your new and practical summer accessory.
2. Refill Your Drink
This might sound obvious, but if you’re going to spend a lot of time in the sun, you need to come back inside and refill your water bottle or pack extra in a cooler. Staying hydrated isn’t simply achieved after you finish one bottle of water in the morning. It’s important to hydrate throughout the day.
If you’re bored with plain ol’ water, sass up your H2O with healthy ingredients that may make you more interested in sipping. Watermelon rinds, lemon and lime slices, mint leaves and raspberries all kick up the flavor without adding too many calories.
3. Update Your Intake as Your Activity Increases
If you’re planning on spending a ton of time outdoors playing sports or exercising, your water intake has to account for that extra activity. You’re losing electrolytes during all the activity and sweating out fluids that need to be replaced.
The American College of Sports Medicine says, “In order to get rid of the excess heat, your body secretes sweat, which is primarily composed of water and electrolytes such as sodium. … If water and electrolytes are not replaced from these losses, the athlete will have a decrease in performance and perhaps an adverse effect on his or her overall health.”2
4. Set Up Systems to Remind You to Drink
If you’re not someone who enjoys guzzling water throughout the day, be strategic in order to stay hydrated. One option is to set a timer on your phone or fitness tracker to remind you to drink a certain number of ounces. Another is to mark your water bottle with dashes and specific times. For example, your goal level might start at the top of the bottle with 9 am, then go to 1 pm, 5 pm and end at the bottom of the bottle at 8 pm. Each line is a checkpoint to make sure you’ve drunk enough throughout the day. A simple checklist could even work in a day planner where you cross off how many glasses you’ve consumed as you drink them.
To really motivate yourself, have an end goal in sight. Reward yourself if you hit your daily goal every day for a month. Maybe you’ll spend your day at a spa or a date to the movies on the next rainy day. Whatever your goal is, make it worthy enough to work hard enough to get there.
1“Dehydration: Overview.” Mayo Clinic. October 29, 2016. http://www.mayoclinic.org/diseases-conditions/dehydration/home/ovc-20261061
2“Selecting and Effectively Using Hydration for Fitness.” American College of Sports Medicine. https://www.acsm.org/docs/brochures/selecting-and-effectively-using-hydration-for-fitness.pdf
- Posted by Erin Ollila
- On August 23, 2017