Healthful Hints for Hydration

Written by: Becky McGraw, Health Fitness Specialist

The dog days of summer have arrived bringing a dangerous combination of hotter temperatures and higher humidity. During this sweltering season, dehydration risks increase due to excessive sweating from the heat and insufficient fluid replacement.  Nearly 60-70% of the human body is made of water.  Staying hydrated is vital since water helps a number of essential body functions to occur.

How much water should you intake?

Individual needs vary on many factors including your activity level, the climate and environment of where you live, and your overall health. In general, you should take in at least half an ounce to an ounce of water for each pound you weigh through water and food.

Tips for increasing your daily water intake:

Keep Track

Each time you finish a bottle of water, place a colored rubber band around your bottle. At the end of the day, calculate how many bottles of water you were able to drink in one day. More into technology? Most health apps that integrate with wearable activity trackers have the ability to log water intake integrated into the platform. Apps like WaterLogged or Daily Water are specific examples of apps that are devoted to help you track your daily intake

Eat your Water

Add water-rich fruits and vegetables to your plate to increase your water intake.  Fruits such as cantaloupe, strawberries and grapefruit contain a high percentage of water. Vegetables such as cucumbers, celery and zucchini are made up for more than 90% water.  Bonus: water-rich fruits and vegetables will also provide minerals, vitamins and amino acids your body needs.

Jazz up your H2O

Plain water too boring for you? Grab an ice cube tray and fill cavities with chopped fruit. Fill remaining space with water and freeze. Add your frozen fruit ice cubes to your glass of water. Or, use watermelon chunks, orange slices or raspberries to infuse your water.

Becky McGraw is a Health Fitness Specialist at Corporate Fitness Works. She has a BS in Kinesiology, is a NSCA Certified Personal Trainer and a Level 1 RRCA and USATF certified running coach. Becky enjoys ultramarathon runs, especially on the trails.

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