Drinking water is essential to remain healthy and hydrated, especially during the summer months. With the increased heat usually leading to a surge in increased physical activity throughout the nation, it is vital that you are reaching the daily recommended water intake. How much water should you be drinking? When should you drink it? All of these questions and more will be covered in this article, so sit back and enjoy an ice cold beverage.
Drink water – and lots of it
In summer with the increased heat, it is important to drink more water, this is because the body is losing water and electrolytes through sweat in an attempt to cool you down, meaning more water will need to be replaced. Failure to replace fluids lost will result in dehydration, resulting in thicker blood flow, reduced athletic performance and increased risk of heart-related problems. In order to prevent this, simply stay hydrated. One way to do this is to drink a minimum of 8 glasses of 8 ounces of water during the day, or alternatively, half your body weight in pounds and drink this amount, for a more accurate measure, use the hydration calculator from gymequipment. For example, if you weigh 200 pounds drink 100 oz of water during the hot summers day.
Related reading: The Health Benefits of Drinking Infused Water
Be aware of how much you sweat
Being aware of how much you sweat is vital to prevent dehydration, especially if you are exercising during the heat. Consider weighing yourself before and after exercise to see how much water weight has been lost, then work on replacing this lost fluid within the next few hours post-exercise. Sweating however does not just occur during exercise, during a hot summers day you will more than likely break a sweat, this is your body attempting to cool you down by water evaporating on the surface of the skin. Ensure you drink more water than usual to combat this and remain healthy and happy, preventing headaches and feelings of dizziness during the heat!
Drink before, during and after exercise
As mentioned previously, it is essential to remain extra conscious of your hydration if exercising/working out on a hot summers day. Be sure to drink before, during and after exercise to ensure proper hydration is maintained. If exercising in the morning you are likely to be further dehydrated, drink water before your session to ensure peak-performance, water within the session to replace fluids lost and water after the session to re-hydrate and flush the nasty toxins out of your body.
(Pro tip: Whilst exercising, don’t wipe the sweat away – this will cause you to sweat more, let your body do its job and cool you down)
Don’t wait until you are thirsty
Waiting until you are thirsty to drink water is a mistake you do not want to make. Often when you experience thirst, you are already too late. Your body has already entered a state of dehydration and the side-effects are beginning to kick in. Drinking water throughout the day (even when not thirsty) will prevent the dreaded fear of dehydration, leaving you headache free and feeling great!
Keep drinks cool and accessible
Keeping your drinks cool and accessible is essential within summer. With a variety of options available including thermo bottles, ice, and the old fashioned cool box, there is no excuse for not keeping your drinks cool. Not only will they taste better, but they will also do a better job of cooling your core temperature down, cooling you from the inside out. Meanwhile, keeping your drinks accessible simply provides you with no excuse not to be drinking water, consider carrying a bottle around with you all day to increase the amount you drink, if that is a problem of course.
Create a watering schedule
Although it may sound silly, creating a watering schedule will allow you to closely monitor your water intake to keep you happy and hydrated. Consider drinking water when you first wake up, before you go to bed and have a glass during every meal of the day. This will ensure you are getting a minimum of 5 glasses subconsciously. The remaining 3 + can be drunk periodically throughout the day, with more water being consumed if you are exercising.
Why water is essential for detox
Water is essential for detox, especially if you’ve had a rough night on the town or a grueling workout. This allows the nasty toxins to be pushed out of your body, preventing illness and allowing you to feel that much better in time for your next workout. If consuming alcohol in the summer months, consider alternating between water to further prevent hydration. This is because alcohol is a diuretic, resulting in urination more frequently (loss of fluid), it may also end up making your night much cheaper! A win, win if you ask us.
Related reading: Detox Water Recipes For Everyday Drinking
Author Bio: Jessica Max is the community manager at hydration calculator. She is a fitness writer. She uses her training to help other women struggling to get fit in mid-life. When not working, Jessica enjoys cycling and swimming.