In June, we challenge you to make hydration a habit! Hydration is important year-round, especially during summer months when it’s hot and your body sweats more. Some recommend that you drink half your body weight in water – please work with your care team to create a hydration goal that is just right for you.
Here are some simple tips to help you reach your hydration goal.
by Liz Revilla
Vertex Education Ambassador, Nutrition
1. Drink water throughout the day.
Fill up your favorite tumbler and sip on it throughout the day.
2. Eat foods with high water content.
Fruits and vegetables are about 90% water and great sources of hydration.
3. Know the signs of dehydration.
Fatigue, dizziness, confusion, and dark-colored urine are all possible signs of dehydration.
4. Monitor your urine color.
Light yellow indicates ideal hydration levels. Too light (clear) or too dark (dark yellow) indicates too much or too little hydration.
5. Limit alcohol and caffeine intake.
Both of these can act as diuretics and cause your kidneys to get rid of fluid.
6. Keep cool.
As temperatures increase, so does your risk of dehydration. Be sure to spend time in the shade or indoors if you start to feel signs of dehydration.
7. Add fun flavors.
Try lemon, lime, orange, strawberry, cucumber, coconut, mint, ginger, etc. The possibilities are endless.
8. Include electrolytes.
In addition to getting enough fluid, our bodies need electrolytes (minerals that help maintain hydration). You can drink sports drinks, add electrolyte tablets to your water, or make your own homemade electrolyte drink (3 cups coconut water + 1 cup pineapple juice + ¼ teaspoon salt).