Summer Hydration

By Jenna Braddock, MSH, RDN, CSSD, CPT Registered Dietitian at JennaBraddock.com 

As the heat rises and your summer outdoor activity level increases, you may notice some changes with how you feel. Heat and humidity can negatively impact your body and oftentimes it’s connected to your hydration status.

Here are some tips for staying ahead of your hydration and setting yourself up for a successful day.

• Start your day with a glass of water. This is important because when you wake up you could be mildly dehydrated. Even though you are sleeping, your lungs are respirating and your bladder is making urine, both of which require fluid. Keep a glass of water on your nightstand so it’s one of the first things you see and reach for in the morning.

• If you just don’t enjoy drinking water, try infusing it with flavor from fresh strawberries, citrus and herbs. Steep water overnight and it’s ready to enjoy the next day.

• If you notice you are getting headaches in the day, it may be a sign you need to drink more water. Dehydration can cause brain tissue to temporarily contract which feels like a tension headache (source).

• Another reason you may get headaches is connected to sweating. Heavy sweaters or sweating in very hot and humid conditions causes a greater loss of sodium. Drinking water alone will not replenish the lost sodium so try to either eat some salty food or add electrolytes to your water or other beverage.

• A delicious way to stay hydrated is to enjoy a serving of 8 strawberries. Strawberries are over 90% water and definitely contribute to your hydration needs.

• Visual cues can help you drink more water. Try using a reusable straw to make drinking a little more fun or drink water from your coffee mug, which your brain may already be programmed to reach for regularly.

• Determining your exact hydration needs is different for every person. For more on this topic, check out How Much Water to Drink in a Day.