Because the human body contains more than 60 percent water, it’s a challenge to maintain that water balance while training, especially in the summer months, when the practice needs to be consistent.
National Hydration Day is recognized to create awareness of the importance of staying hydrated and avoiding dehydration.
Water is essential to our body to prepare for the long days of summer. Dehydration can lead to the formation of kidney stones, along with other physical and cognitive issues like fatigue and changes in mood. The electrolytes that are ever-present in water help us repair the damaging effect of the heat. Proper hydration helps to regulate body temperature, prevents constipation and revitalizes the skin.
During these hot summer days, it’s more important than ever to stay hydrated. So, fill up your water bottle ,canteen or thermos and enjoy all the benefits water has to offer!
How to Keep Hydrated
- Use a water bottle marked with ounces, keeping track of your daily intake.
- To track your water consumption, schedule reminders throughout the day.
- Take water everywhere you go. Keep it in your car or an extra bottle on your bike or in your backpack.
- Try infused waters. You can make your own infused water with refreshing produce such as berries, lemon, cucumber or mint.
- Pay attention to water consumption when eating and sip more fluid during your meals.
- Drink water before, during and after a workout.
Drinking water is essential, but there are other ways to increase fluids. Here are tips to stay hydrated without water:
According to McMaster University, milk can be more hydrating than water or sports drinks due to its protein, carbohydrate, calcium and electrolyte sources.
Kombucha is a sweet, fizzy beverage made of yeast, sugar and fermented tea. It contains several potential health benefits, including gut health and liver function. You can find kombucha in the refrigerated drink section at grocery, convenience and Big Box stores.
Think zucchini noodles, which contain about 95 percent water. Pair it with tomato sauce, and this meal is not only hydrating but also healthy.
Smoothies contain yogurt and fresh fruit, and with that combination, it is a great way to stay hydrated. Not sure what fruits to begin with? Blueberries, strawberries, raspberries, peaches and mangos are all excellent options.
Salads, like smoothies, are an ideal way to give yourself a hydrating boost. Most greens contain at least 94 percent water, before adding vegetables, which will give you more. Don’t forget about celery, tomatoes, cucumber, bell peppers and carrots.
Whether you’re a runner, cyclist, or hiker or someone who loves to spend time outdoors, drinking water is the answer to dehydration and ultimately avoiding heat stroke, among other issues. Celebrating National Hydration Day is the perfect way to get the word out!