Summer is finally here! The sun is at long last out, the swimming pools are filled, all of the bottles of Pimm’s are out and picnics are everywhere. Having fun in the sun doesn’t need to stop, people just need to pay close attention to their health and most importantly their hydration levels. Stay hydrated this summer with these tips:
Drink plenty of water throughout the day
The NHS recommend that we should drink about 1.2 litres (six to eight glasses) of fluid every day in order to stay hydrated. The exact amount you should drink will vary from person to person and the best way to tell how hydrated you are is by monitoring the colour of your urine as it should be clear. Create a water drinking goal and dedicate certain times by which you want to achieve it by.
Carry a reusable bottle with you
It can be easy to forget to drink water when you are busy whilst out and about. So, stay hydrated this summer and take a reusable bottle with you. It serves as a reminder to keep drinking water. Therefore, you will be more likely to sip it throughout the day.
Infuse water with flavour
Water isn’t necessarily the world’s most interesting drink, so if you want to spice up the flavour why not try adding fruit?! Limes, lemons, oranges, strawberries, blueberries, raspberries or watermelon will make for a refreshing and tastier drink.
Be sensible with alcohol
When the merry warm season arrives, the alcohol begins flowing – Pimm’s, beer, wine, cocktails, gin & tonic… However, alcohol has dehydrating effects on your body as it decreases the body’s production of anti-diuretic hormone that is used by the body to reabsorb water. Therefore, it is important to drink lots of water before consuming alcohol and keep drinking water in between alcoholic drinks.
Eat hydrating foods
Food can account for 20% of your daily fluid intake and will contribute to your overall hydration levels. When approaching the hotter months trying implementing foods which are rich in water, carbohydrates and minerals. For example, melon, tomatoes and strawberries. Additionally, other foods rich in water include cucumbers, celery, radishes, peppers, cauliflower, spinach, broccoli and grapefruit.
Read more: Tips for exercising safely in summer heat