Riverwood Dietitians Megan Perpich and Melissa Simons have shared these tips on how to stay hydrated.
With the return of summer and warmer temperatures, many of us will spend more time in outdoor activities. However, long periods of time in the heat can cause dehydration and heat exhaustion.
Common signs of dehydration include fatigue, low energy and dry mouth/thirst. The best way to avoid dehydration while enjoying the hot summer sun is to properly hydrate.
Follow these tips to help stay hydrated during the summer months:
- Fluid intake depends on many factors like age, gender and overall health.
- Most women need about 11.5 cups per day and men 15.5 cups per day. Water needs increase if you are pregnant or breastfeeding.
- Always keep a water bottle with you throughout the day. You will be more likely to continuously sip on water if it is available.
- If you are sick of plain water, add fresh herbs, fruit or lemon/limes to your water for natural flavor.
- Drink water before, during and after exercise. This will help replace the water lost during exercise.
- A good way to check if you are hydrated is the color of your urine. Urine should be a pale yellow, not dark yellow or cloudy.