The temperatures are rising and the days are getting longer – both great reasons to get outside and move! Exercise is a great way to stay healthy and have fun, and proper hydration lets you enjoy your activity effectively – and safely. Our bodies are comprised of about 50%-60% water, so it’s incredibly important to maintain safe fluid and electrolyte levels to fend off dehydration and heat exhaustion. Also, adequate hydration helps us perform better, so work smarter – not harder. Here are ten ways you can stay adequately hydrated, via SymptomFind:
  1. Drink before you feel thirsty
Make it a habit to sip on water throughout the day as thirst is technically your body’s way of signaling that it’s heading towards dehydration.

  1. Choose water over sugary drinks
Ever find yourself feeling thirsty after indulging in a sugary soda? In addition to adding unnecessary empty calories, sugar tends to make your body crave more fluid. Skip it to stay hydrated.

  1. Carry a water bottle with you
Keeping a water bottle nearby is a great way to subtly remind yourself to drink more fluids. Bonus: invest in a great one and save money on bottled water and help out the environment.

  1. Try flavoring your water
Not a fan of water because it’s lacking flavor? Try adding some natural flavorings to it like strawberries or cucumbers for a subtle enhancement.

  1. Drink sparkling water
If you love soda for its carbonation, opt for sparkling water to maintain hydration and cut calories. You’ll still enjoy the bubbles but without the sugar!

  1. Avoid alcohol
Alcohol serves as a diuretic (i.e. it makes you pee more often) so stay away from it if you’re trying to maintain your fluid levels.

  1. Hydrate with electrolytes during hard exercise
If you’re going to be indulging in some heavy exercise (cycling, volleyball, running, etc.) in warm temperatures for an extended period of time, it’s a good idea to supplement your activity with electrolyte-enhanced sports drinks (like Gatorade) to make up for all the nutrients you lose in your sweat.

  1. Drink cool liquids
Cool fluids can actually encourage you to drink more – just think about how good a nice cold glass of water tastes after some activity in the sun!

  1. Be mindful of your water intake
It can be very easy to forget to hydrate effectively, especially when you’re “in the zone” during an activity. Consider setting a watch alarm to remind you to take a drink.

  1. Eat your water
Want to mix up your hydration? Incorporate more water-heavy fruits and vegetables (like watermelon, celery, cucumbers, and radishes) into your diet for additional – tasty – water content intake.

…And if you’re an athlete looking for a quick energy boost or feeling the effects of too much fun last night, we’re here to help! CityDoc offers new Hydration Therapy that can get you back on your feet – fast!