🌊HOW TO STAY HYDRATED IN SUMMER
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Warm weather can provide the perfect conditions to hit the beach, lounge by the pool or just spend time outside. But you have to stay hydrated to enjoy any of those activities.
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📌Get The Right Amount Of Water
The exact amounts of water vary person to person, but 2 to 4 liters for active adults is a general target range to aim for to stay adequately hydrated, and your needs may vary in that range with changing outdoor temperatures. However, your water intake will most likely need to be higher if you exercise regularly because your muscles require more water to function properly and maintain mass. It is important to replenish the water we lose when we sweat to prevent dehydration.
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📌Don’t Forget Foods
Eating foods that have a high water content can also help your hydration levels. In the summer, watermelon is a great source for hydration, as it contains water. Eating cucumbers, celery, broccoli and spinach will also help get the job done.
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📌Check the Toilet
Without getting too vivid, your urine color can function as a simple indicator of your hydration status. Before, during and after outdoor activities, take a quick look at your urine output. If your urine is a light lemonade color, it’s likely that you are properly hydrated. Dark yellow urine (as in dark or darker than apple juice) typically signals dehydration and need for immediate rehydration.
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📌Weigh Yourself Before and After Exercise
Sweating is a major contributor to dehydration during summer sports. Sweat quickly evaporates off of the skin, especially when you are in extreme temps. To gauge your sweat losses and consequent hydration needs, you should weigh yourself naked both before and after exercising.
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