8 Ways to Stay Hydrated in the Summer Heat
You've probably heard this before, but hydration is KEY to weight loss and an overall healthy lifestyle. While exercising and sweating, hydration is even more important.
The adult human body is about 60 percent water, and sweating depletes that percentage, leaving you feeling crummy and interfering with your athletic performance.
Minerals from water provide many benefits, but one way they help is with cravings. If you are having a lot of cravings, hydration isn’t the first thing you think about, right? You think it might be because you’re not eating a balanced diet or doing X, Y, and Z. But if you've ever felt like you are eating really healthy, but still struggling with cravings, you may not be hydrated enough.
So how much water do you actually need? I love using the pee test (yes, you ready that correctly). To test if you’re hydrated enough, take a look at your pee every couple of hours. If it looks like apple juice or ice tea you are not hydrated enough. It should be a light yellow color.
You may notice that in the summer you need to drink more water to get that light yellow pee color. That's because we usually sweat more in the summer, so it's very important to focus on hydration and replacing lost minerals!
Here are my favorite ways to stay hydrated during the summer, and make drinking water fun!
1. Lemon Water
You do not have to drink water plain to get all the benefits. One of the easiest ways to zest up your water and boost the benefits, is by adding fresh lemon or lime. Not only does it make water interesting, but it also give you a boost of Vitamin C from the citrus.
2. Nuun Hydration Tabs
When we sweat, we lose water and electrolytes, depleting our body of essential hydration and minerals. This is why I love using electrolyte products to replenish electrolytes and make it easier for our bodies to absorb the water. Nuun tablets are one of my favorites and they come in lots of different flavors!
3. Liquid IV Packets
I'm sure you've heard about Liquid IV. It's another electrolyte mix that works so well to replenish what's lost in sweat. Also, they taste amazing, so it incentivizes you to drink water. They are available on Amazon and at Whole Foods and Costco.
4. Mineral Drops
Purified water is actually stripped of natural water’s vitamins and minerals, which we need. If you’re only drinking purified water, you aren’t getting those essential vitamins and minerals, and that's a problem. You're never going to feel hydrated. I get mine on Amazon and put a couple mineral drops in my filtered water.
5. LMNT Packets
Another amazing electrolyte powder! LMNT focuses on replenishing magnesium, potassium, and sodium which are all essential for truly hydrating our bodies. You will notice that LMNT does taste saltier than most electrolyte powders, but don't panic! Our bodies actually need salt! Not only does it keep us hydrated, but also gives energy to our cells.
6. Eat Hydrating Fruits/Veggies
Fruits and vegetables are great sources of water! Some of my favorites are: Watermelon, strawberries, cantaloupe, peaches, oranges, cucumber, lettuce, zucchini, celery, apples, peppers, and tomatoes.
7. Coconut Water
Coconut water is nature's sports drink. Made without added sugar, flavors, and colors, coconut water helps replenish electrolytes lost while sweating. It also is a great source of potassium. Potassium helps keep fluid and electrolyte balance in the body, especially during exercise.
8. Always Carry a Water Bottle
Last, but certainly not least, make sure water is accessible at all times so you can sip throughout the day. Sipping over a period of time as opposed to chugging a large glass is actually better in the long run. There are so many fun water bottles out there! Find one you love and that will motivate you to drink more water!
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