Stay Hydrated this Summer!

It’s officially Summer which means being outside more in the hotter weather! With that, a higher risk for severe dehydration and heat stroke, which can be very scary.  The average woman needs to consume about 91 ounces (2.7 liters) and men 125 ounces (3.7 liters) per day.  The key is to stay on top of your water intake throughout the day so you can stay hydrated reduce your risks for dehydration. 

A few fun H20 facts related to the human body:

  • The human body is made up of 50-70% water! 
  • 70% of the human brain is made up of water
  • Children in the first 6 months of life consume seven times as much water per pound as the average American adult.
  • Each day, we also lose a little more than a cup of water (237 ml) when we exhale it.
  • Helps gets rid of bodily wastes
  • Important functions of water include:
    • Regulating body temperature
    • Protecting vital organs
    • Assists with nutrient absorption
    • Water weight constantly fluctuates in our bodies due to food, sweat, urine, feces, metabolic production
    • Maintains blood volume for optimal athletic performance
    • Water weight is higher in athletes and will decrease with age and diminished muscle mass

Tips on how to stay hydrated:

  • Keep a water bottle with you EVERYWHERE
  • Drink BEFORE the thirst hits.
  • If you’re feeling hunger pangs (and it’s not meal-time), try drinking 8 ounces of water before eating food to help curb cravings and prevent over-eating.
  • Don’t like drinking water? Try sparkling water or add fresh fruit like lemons, limes, cucumbers or oranges in your H20.  In the warmer temperature months, substitute a no/low sugar sports drink to help replenish fluids.
  • Enjoy more water-soluble fruits and veggies like watermelon, peaches, oranges, grapes, tomatoes, etc.
  • If your urine is a very deep, yellow color, you’re probably dehydrated. 
  • Watch out of caffeinated beverages!  These can actually do the opposite effect and cause dehydration!
  • Drink water before, during and after your workout.
  • If you’re working out, consume 16-20 ounces of water for every pound lost due to sweating.

In the end, don’t overthink your water intake.  Just be aware to stay hydrated to keep cool in the summer heat!

Happy Summer!

XOXO, Ally

Resources:  ACE Fitness & Nutrition,

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