Summertime Hydration

Summer's finally here along with the heat, and whether you're getting more active or just enjoying the warm weather, staying hydrated is essential. Hydration impacts both your health and performance, so let's dive into some easy tips to ensure you’re getting enough fluids. We'll cover simple self-check tools, using hydrating foods, and starting your hydration early in the day. We have covered this topic before in a little more detail regarding exercise hydration, but this is a little more to the point.

1. Use Simple Hydration Check-Ins

Hydration can be tricky to gauge, but the WUT method makes it simple:

• Weight: Noticeable weight loss might indicate fluid loss.

• Urine: Dark yellow or brownish urine often signals dehydration.

• Thirst: Feeling thirsty means you’re already behind on fluids.

Put ‘em all together and these indicators give a clearer picture of your hydration status. Aim to drink half your body weight in ounces of water daily. For instance, if you weigh 150 pounds, target 75 ounces of water. This ensures you’re consistently replenishing lost fluids.

Be mindful of chronic dehydration signs such as kidney issues, frequent urinary tract infections, and digestive problems. Using more advanced tools like hydration-tracking scales can also help monitor your hydration levels more accurately.

Staying hydrated isn’t just about drinking water. Incorporating hydrating foods into your diet is equally important. Fresh fruits and vegetables like watermelon, cucumbers, and strawberries are over 90% water. Even foods like eggs and steak have significant water content, aiding in overall hydration.

If you have a more processed diet, you might need closer to 75% of your body weight in ounces of water daily due to the lower water content in these foods. Additionally, processed foods with high salt content can impact your hydration needs, so be mindful of your diet.

Proper hydration involves more than just water. You need fluids with salts and sugars (like sodium, chloride, potassium, and glucose) to replace what’s lost in sweat. Electrolyte drinks or adding a pinch of salt to your water can help maintain the balance.

3. Start Early and Keep Your Bottle Handy

Starting your day with a tall glass of water is a great habit. This kick-starts your hydration after a night's sleep. Personally, I enjoy 16 ounces of water with a greens powder or a squeeze of lemon to start my morning right.

Carrying a favorite water bottle throughout the day ensures you sip consistently, preventing dehydration. Having water easily accessible encourages you to drink more regularly.

Bonus Tips for Kids

Kids can struggle with hydration too. Their little bodies with greater surface area make it easier to lose water. To make it easier:

• Offer fruits like watermelon and berries, especially appealing this summer.

• Make popsicles from diluted or freshly made fruit juice. See recipe below…

• Ensure they always have a water bottle within reach.

Exercise and Hydration

Exercising in the heat can deplete fluids rapidly. A loss of 1-2% of body weight from water can decrease exercise capacity by 10%. Before, during, and after exercise, it’s crucial to hydrate:

• Before: Start hydrated by following daily water intake goals.

• During: Use the Galpin Equation—body weight divided by 30 equals ounces of water per 15 minutes of exercise.

• After: Replenish 125-150% of fluids lost. Weigh yourself before and after exercise to gauge this.

Watermelon Electrolyte Popsicles using LMNT Mango Chili

Ingredients:

• ~2 large cups watermelon

• 1 packet of LMNT Mango Chili (or your favorite electrolyte mix)

Instructions:

1. Blend the watermelon until smooth.

2. Mix in the electrolyte packet.

3. Pour the mixture into popsicle molds.

4. Freeze until solid.

Yield: 4 popsicles (4 oz each)

These popsicles are a refreshing treat that also help maintain hydration.

Keep Hydration Simple

Hydration goes beyond just drinking water. Using simple self-check tools, eating hydrating whole foods, and starting your hydration early in the day with a handy bottle can make a big difference. Stay ahead of dehydration with these easy tips and enjoy a healthy, hydrated summer!

Let us know what you think of the popsicles if you try them!