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:
- 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.
- 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.
- 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.
- 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.
- 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!
- 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.
- 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.
- 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!
- 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.
- 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!