25-08 - Flipbook - Page 45
August
June
July 2025
fluid intake from both beverages and foods.
When it is really hot and humid, if you spend time exercising outside, if you
are pregnant or breastfeeding, or are sick with a fever or GI bug, you will
have increased fluid needs.
IS 8 CUPS OF WATER PER DAY ENOUGH?
That 8 cups of water per day is really not based in science and may or may
not apply to your personal needs.
Your fluid needs vary based on many different factors including but not
limited to:
3 Body mass
3 Activity level
3 Environment (whether it9s hot, dry or humid, for example)
3 How much you talk and whether you breath from your mouth or nose
3 Any special procedures, medication or treatments you might be using
A rule of thumb: If your urine is almost clear or a pale or light yellow, this may
be a sign of hydration. But remember, different foods, supplements or
medication can change the appearance of your urine.
Also, in really hot weather, pay attention to how much you are sweating
and urinating. If you are not doing much of either, this is a surefire sign that
you are dehydrated.
Prioritize rehydration quickly and limit your physical activity so you don9t
unnecessarily lose water, breath through your nose not your mouth and
reduce how much you speak until you are properly hydrated.
TIPS FOR STAYING HYDRATED IN SUMMER
• Drink up. Add water to your routine but also any other non-alcoholic
beverages 3 they count. And note: plain water is usually sufficient for
1 hour of exercise or if
you9ll be sweating a lot. This is important especially for anyone exercising in
the heat or working outside for extended periods.
Hydrate with food. Certain fruits and vegetables (like tomatoes, cucumbers,
citrus fruits, melons, leafy greens, and berries) are great sources of water.
Eat them just as is or maybe in a salad like my Watermelon Feta Arugula
Salad.
Use a reusable water bottle to keep water with you, even when you9re onthe-go. This may sound like an obvious one but having it with you is key and
often having a bottle on your work desk can also encourage and remind
you to drink. My favorite water bottles are stainless steel, easy to clean and
long-lasting. I9ve never had to replace one. But I have several and
recommend you keep a few on hand so one is always clean.
Avoid excess alcohol. Alcohol can have a dehydrating effect on the body.
So take care to keep your alcohol intake to moderate levels and drink
plenty of water when you do have alcoholic beverages.
