Staying hydrated is necessary, especially during the hot, summer months in Louisiana! Your body depends on water to survive; it is needed to get rid of waste, keeps your body at a normal temperature, and helps you digest the food you eat. Your body loses water when you sweat, go to the bathroom and even when you breathe out. So, you need to replace what you lost. Dehydration happens when you don’t have enough water for your body to carry out normal functions. It can lead to fatigue, dry mouth, rapid heartbeat, confusion, dizziness, headaches and heat stroke. Severe dehydration can be life-threatening. Even mild dehydration can drain your energy and make you tired.
How much do you need to drink each day? We’ve heard that eight glasses of water is best, but actually, daily water intake depends on each person’s needs. The Institute of Medicine recommends a total of 13 cups of fluid each day for men and nine cups for women. Pregnant women should drink about 10 cups of water daily. Those who are breastfeeding need about 12 cups.
If you work outside on hot days or do something that makes you sweat a lot , you’ll need to drink more fluids to stay hydrated. Water will almost always work to keep you hydrated when working or exercising in the heat if you eat regular meals to replace salt lost in sweat. Ideally, you should get your fluids from water or other low-calorie beverages such as unsweetened coffee or tea or sparkling or flavored water. Water-rich foods like watermelon and cucumbers can add to your fluid intake. Nutritional beverages, such as milk or milk alternatives and 100 percent fruit or vegetable juices are also good options. Regular soda, energy or sports drinks and other sweet drinks contain a lot of added sugar, which can provide more calories than needed and have no nutritional value. Also, keep in mind that alcohol can dehydrate you; it can cause your body to remove fluids from your body more than other liquids.
Tips to stay hydrated and safe during hot summer months include:
Start your day with water: A morning glass kickstarts hydration.
Carry a water bottle: Keep one handy to stay hydrated; add fruit for flavor without adding calories.
Eat water-rich foods: Consume fruits and veggies like watermelon, cucumbers and oranges to boost hydration.
Hydrate before, during and after exercise: Drink before, sip during, and rehydrate after workouts.
