Five ways to stay hydrated this summer
As I’m writing this, it’s a cool 65 degrees in NYC on the first full day of summer (shrug emoji). We’ve already had a taste of what the “dog days” are going to feel like, though, and I don’t know about you but I’ve been thirsty. This new WFH routine of mine has made is surprisingly harder to drink fluids consistently, and combined with the heat and a slow but steady increase in running mileage it’s been easy to get dehydrated. A lot of my clients are in similar boats in that it’s just so easy to forget to drink on the regular. Here are some tips I typically recommend for them, and now also me.
Know what counts as a fluid
People are often surprised when I tell them that coffee, tea, broth and seltzer all count as fluids and can help you meet your daily fluid needs. HOWEVER, they may not be as thirst quenching, which can make a big difference in the summer. These options also come with some side effects, like gas (seltzer) and more frequent urination (coffee and caffeinated tea). I always recommend more water than any of these, but they can be helpful too. Fruits and veggies also contain water and can contribute to your daily fluid needs. Watermelon, cantaloupe, cucumbers, peaches, tomatoes, lettuce, strawberries and zucchini have particularly high water content, and are in season for summer!
Front load your fluids
A good strategy to try is to drink at least 1-2 cups of water shortly after you wake up in the morning, and aim to meet at least half of your fluid goals by the time you eat lunch. For example, if you’re a runner training for a marathon and your goal is to drink 3 liters (or more) of fluids per day, try having 50-60 ounces by lunchtime. This may take some work at first, but it can make your life a lot easier in the afternoon and evening when things tend to get busier. It also helps prevent middle of the night bathroom trips since you’re not trying to make up for missed fluids in the evenings.
Have a fun reusable water bottle
Heck, have two! One that is always at your desk, and one that you don’t leave home without. Bottles with reusable straws can make drinking easier when you’re on Zoom calls, and bright colors can help your bottle stand out so you don’t forget about it.
Use flavor boosters
I totally get that water is boring, and that alone can make it harder to remember to drink consistently. What has been helping me lately is cutting up a lemon into small wedges and keeping them in Tupperware in the fridge. That way, whenever I refill my bottle I have a lemon ready to squeeze into the water for an instant flavor booster. You can do the same with mint, cucumbers, or any kind of berry. A splash of tart cherry or pomegranate juice in your water bottle can also make a huge difference.
Don’t forget about electrolytes
Especially if you’re an endurance athlete! Electrolytes help maintain the balance of fluids in and out of your cells, help the body produce energy, contract muscles and a myriad of other functions throughout the body. We lose electrolytes in sweat, and they need to be replenished in order for the body to continue functioning optimally (and those long summer runs are indeed sweaty!). We can actually meet much of our electrolyte needs through foods - high salt foods like pickles and chips or adding salt to foods, potassium-rich foods like fruits and veg, magnesium-rich foods like nuts, seeds and legumes, and high calcium foods like dairy products are great. Adding electrolytes mixes or tabs to water, or drinks like Gatorade, are also helpful after super sweaty workouts or long runs because you’re replenishing your fluids and your electrolytes at the same time. They can be pricey, though, and homemade electrolyte drinks can be just as effective; even a simple combo of lemon or orange juice, water, sea salt and honey.
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