Summer Hydration Guide: 7 Essential Facts About Water and Electrolytes
Summer's here, and it's time to soak up some sun! But before you start your summer fun, grab your water bottle and settle in for a hydration deep dive.
The secret to hydration
Signs of dehydration (Hint: If you're thirsty, you're already dehydrated.)
Why sports drinks are not the best choice for hydrating yourself
And a BONUS download to get your summer off to a deliciously cool start!
So, let's dive in and discover how to make a splash this summer!
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Thirst Things First: Understanding Water Balance
If you've been around long, you've heard about staying hydrated and probably know enough to understand that it has to do with getting enough water in your body. You might even know that you're supposed to drink somewhere around 8 cups of water every day, although the answer to whether that's glasses of water or 8-oz servings could get a little sketchy. But for most people, that's where their water knowledge ends.
So, what does it mean to be hydrated? How do you know you're getting enough water? What are electrolytes? What is the 8 cups of water recommendation really all about?
The H2O Secret
Let's start with the biggest question: What is the secret to staying hydrated?
A Google search for this question will bring you all sorts of tips, tricks, products, and more, but the reality is pretty simple: Water Balance.
Water balance is the relationship between how much water your body is losing compared to how much water you're taking in. Ensuring that you're replacing all the water you lose is the key to staying hydrated. It's as simple as that.
But wait — how do our bodies lose water?
The most obvious answer is through urine, but we also lose it from evaporation through the skin, sweating, and breathing. Adults lose about 10 cups of water per day through these normal body processes, which is where the eight-cup recommendation came from: 8 cups (64oz) of water, plus another 2 cups from the food normally eaten in a healthy diet.
The important thing to note about this is that 8 cups of water is really just the starting point, and is only accurate for adults up to about 140 pounds. If you are more active, spend more time in the sun or heat, or have a larger body mass, you'll need to adjust your water intake to account for those variables.
Expert Tip: Adults should be drinking about 1/2 their body weight in ounces. In other words, if you weigh 200 pounds, you need 100 ounces (or about 12 cups) of water.
Now you've got the basics of what hydration is, but did you know that your body naturally adjusts to maintain optimum hydration throughout the day? The three main mechanisms that do this are:
Thirst: A physical sensation triggered by your brain to let you know when you need water
Vasopressin: A hormone sent from the pituitary gland into the bloodstream when the body needs water that causes the kidneys to conserve water (aka hold in urine).
Osmosis: The ability of water in the body to move from one area to another to maintain the correct amounts of water throughout the body
Expert Tip: If you feel thirsty, your body is already low on water. So, if you feel thirsty regularly throughout the day, that's a great sign that you need increase the amount of water you're drinking overall.
How do you know if the water balance is off in your body? When you're hydrated, your urine will be clear or light-colored and you'll be visiting the restroom regularly. Dehydration looks like:
Feeling thirsty
Darker urine
Infrequent restroom visits
Dry mouth
Fatigue
That's right, being hydrated keeps your energy levels up, so don't slack on your water intake!
Water You Waiting For? Effective Ways to Stay Hydrated
Now that we know why hydration is important, let's jump into how to keep the water balance in your body. We get water mainly from the food and drinks we consume.
Drinks that count toward hydration include:
Water
Herbal tea (without caffeine)
Decaf coffee
Coconut water (without added sugars)
Fresh fruit and vegetable juices
Milk (cow, goat or plant-based)
Foods that count toward your water intake include:
Fruits and vegetables (especially those with high water content, such as cucumbers at 95% water and watermelon at 92% water.)
Soups and broth
Smoothies (watch out for added sugars)
Beverages that contain caffeine and alcohol don't count toward hydration because they can cause you to lose more water than you take in, so make sure to balance them out with extra water intake.
Electrify Your Hydration: The Importance of Electrolytes
Staying hydrated goes beyond chugging water. The water that makes up your body is full of electrolytes, which are crucial for various bodily functions, including nerve and muscle function, hydration, and maintaining pH balance. Electrolytes are minerals that have an electric charge when they are dissolved in water or body fluids, including blood.
Electrolytes often outshine water alone, especially during intense activities. They help maintain water balance and improve hydration efficiency, making them your go-to summer hydration heroes.
But don't reach for your grocery store sports drinks just yet.
While these are often marketed as the ultimate hydration solution, they come with a few drawbacks that may make you think twice…
They’re often full of added sugars, artificial sweeteners, and artificial flavors that can counteract the health benefits of hydrating and lead to energy crashes, weight gain, and other health issues.
They lack essential nutrients, unlike whole foods sources, like fruits and vegetables, which can provide a more balanced source of electrolytes along with other essential vitamins and minerals.
They’re expensive, especially if you're regularly reaching for them during your workouts or outdoor activities.
You can get all the benefits and none of the drawbacks by opting for natural sources of electrolytes like coconut water, homemade electrolyte solutions, or fresh fruit and vegetable juices. To make it easy to get started, I’ve gathered a few of my favorite make-at-home hydration recipes for you to try this summer. [Download the Recipe Book Here]
Conclusion
Water is your body’s backstage crew, keeping everything running smoothly behind the scenes. Digestion, body temperature regulation, joint health, and energy levels are just a few areas that can be optimized with good hydration. So stay hydrated and make sure you feel your best this summer.
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