If you one of the 70% of Americans who are chronically dehydrated, consider these 5 tips to beat dehydration so you can feel and perform your best
The cooler temps this month have been nice lately! It has gotten really cool really fast here, today it’s only 47 degrees this morning, and it’s still technically summer! Even though cool temps are here, hydration is still an important consideration for recreational exercisers and athletes alike.
While it is a bit easier to stay hydrated in the cooler temperatures, it’s to easy to completely dismiss the fact that dehydration is still a problem in cool weather.
If you’re not sure whether you even need to worry about your hydration levels, then consider this: 70% of Americans are living in a chronic state of dehydration, and even being slightly dehydrated can hinder athletic performance by 6%.
Higher levels of dehydration can lead to fatigue, dizziness, weakness, impaired memory, headaches, and more serious health concerns like heart palpitations, fainting, and seizures.
On a personal level, I have dealt with dehydration for years since I find it difficult to create a good hydration routine and I have felt the effects of not staying hydrated properly.
Dehydration impacts everything we do, so it’s imperative that we take steps to prevent dehydration.
If you need a little help with Here are a few ways to beat dehydration and feel your best:
1. Drink water first
Nothing hydrates your body quite like plain water! It is recommended that at least 2/3 of the liquids you consume should consist of water, so water should always make up the bulk of what you drink. If that seems boring, try adding fruit slices to your water to jazz it up a bit
Many people consume 400+ calories per day just in sweetened beverages! You can easily manage blood sugar levels, calorie consumption, and weight gain by replacing most (or all) of your sugary drinks with water.
2. Eat lots of water-rich fruits and veggies:
If you’re eating the daily recommended servings of fresh fruits and vegetables, than you are better hydrated than people who do not. Fresh fruits and vegetables (not dried or processed) are filled with water and can help you stay hydrated if you are eating as much of them as you should.
Reach for whole, undried, and unprocessed fruits and vegetables as much as possible to get all the hydration and nutritional benefits.
3. Carry water with you everywhere
Although I really need to up my water intake, one thing I am great at is carrying a water bottle with me everywhere unless the places I’m going don’t allow water bottles (like some museums).
Since I have had a lot of bladder problems over the years, it’s super important for me to stay hydrated and keep water moving through my system. Keeping water with me at all times helps a ton!
4. Drink half your body weight in ounces each day
If you’re not sure how much fluid you should be drinking each day, here’s a good rule of thumb: divide your weight in half and drink that amount in fluid ounces.
Example: If you weigh 150 pounds, you should aim to drink 75 ounces of water daily. Water should make up at least 2/3 of that, so at least 50 ounces of that 75 ounces should come from water alone.
5. Invest in a hydration tracker
There are different smartphone apps and devices available these days for tracking water intake, so you can keep tabs on how much water you’re drinking and whether or not you are meeting your individual goals based on your personal requirements. If you don’t have a tracker on your smartphone, it helps to get one and start tracking!
Sarah Jane Parker is the founder, recipe creator, and photographer behind The Fit Cookie. She’s a food allergy mom and healthy living blogger based in Wyoming. Sarah is also an ACSM Certified Personal Trainer, ACE Certified Health Coach, Revolution Running certified running coach, and an ACE Certified Fitness Nutrition Specialist