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Water and hydration practices during the spring and summer are one of the absolute most important factors to health.

It’s not uncommon for folks to get dehydrated daily and experience the symptoms of dehydration that could be easily prevented with some awareness and simple habit shifts. During the months of April – September, it’s extremely important (especially when you’re doing outdoor activities) to drink consistently and smart to make sure you’re body doesn’t experience the cellular strain that is dehydration.

Here’s a few basics to keep in mind as we approach prime outdoor season:

How to calculate your minimum requirement: There are different schools of thought on this one, but a simple formula to get started is to take your body weight, divide it by 2.  That number is the minimum number of ounces for your daily intake. For example, if you’re 160 pounds, you should aim for at least 80 ounces of water daily. This is your minimum amount, so if you’re traveling or exercising more or the weather is extra hot, you should increase this.

What counts for water: Obviously pure water (filtered, reverse osmosis, pH etc).  Also herbal teas (not black tea or tannin rich teas or coffee and not sugary teas), pure fruit and vegetable juices, watermelon, oranges, grapefruits, melons would count.  *Note – alcohol absolutely does NOT count for water intake. Alcohol is actually dehydrating to the body, and if you’re outside drinking, for every drink you have to follow it up with at least 8 ounces of pure water.  

Pay attention to your body’s cues: When you actually feel thirsty – it’s already a situation physiologically. Keep drinking throughout the day, especially when you’re doing outdoor activities, so that you’re never actively feeling too thirsty. You always want to stay hydrated enough that your body doesn’t need to cue you for thirst as this is a cellular strain. Keep water available for you at all times and use it regularly. Don’t necessarily chug water when you feel parched. Take large sips frequently.

If you’re sweating:  You’re losing important electrolytes. This is more essential now for summer weather or doing outdoor activities in the heat, but sweat is one of the quickest way to dehydrate. A simple way to replenish is with an electrolyte pack or drink (ideally not one full of sugar). Products like coconut water,  Nuun & Ultima Replenisher are good options to add to your water. Note -doing any activity at higher elevation will cause you to dehydrate faster, so keep this is in mind and make sure to constantly drink extra water.

Set reminders if you’re forgetful: Every 10-15 minutes, you need to try and drink at least 5 ounces of water. If you’re a forgetful person and just don’t drink enough water throughout the day, help yourself out and set reminders on your phone to do this while you’re at work or while you’re hiking or doing outdoor activities.

Symptoms of dehydration: Dry mouth, headaches, muscle twitching, thirst, dizziness, low urine output and fatigue / confusion. If you experience any of these while outdoors in the warm weather, immediately start drinking sips of water slowly to rehydrate and rest before continuing.

*Summer Challenge*

Invest in a large water bottle (at least 32 ounces) and fill this at least three times daily (depending on your weight). Make it a goal to drink these throughout the day and get into the habit of reaching for water even if you don’t feel actively thirsty.

About the Author:

Lindsay Kluge is a Clinical Herbalist & Licensed Dietitian Nutritionist and received her Masters of Science degree in Herbal Medicine from the Maryland University of Integrative Health in 2012. She has been with Richmond Natural Medicine since 2013, and specializes in therapeutic holistic nutrition, circadian rhythm balance and sleep physiology, digestion, and Ayurvedic nutrition. She offers individualized nutrition and herbal medicine consultations that include meal planning support, custom compounded herbal formulas, nutrition guidance and general wellness support.  Learn more about services that Lindsay offers at Richmond Natural Medicine by clicking HERE.

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