1 minute read
quick tips
healthy hydration
ways to stay cool in the heat
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We are water. As adults, about 60 percent of our body is as simple as H2O. We rely on water to deliver nutrients throughout the bloodstream, flush out waste, lubricate the joints, regulate the body temperature, and stabilize the heartbeat. So staying hydrated is a big deal. And the hot summer months present bigger challenges.
How to tell if you’re dehydrated
Individual water needs vary, but, according to experts at Harvard Health, most healthy people should consume at least four to six cups of water per day. Exercising, especially in the heat, will increase your water needs. Waiting until you are thirsty is not the best indicator that you need to hydrate, because thirst typically means that dehydration is already occurring.
Another factor to consider is that aging adults tend to have a diminished ability to sense thirst, putting them at additional risk of dehydration.
Rather than rely on thirst alone, a better measure of hydration levels is the color of your urine: Pale yellow to clear is good; darker colors mean you need to drink more fluids.
Healthy hydration options
Flavored or infused waters are perfect pick-me-ups, and they’re easy to make at home. Start with a cold glass or pitcher of water and add any of the following: ● Slices of lemon, lime, orange, or grapefruit ● Peeled and sliced ginger ● Crushed berries or herbs, especially mint
Sports drinks, when used sparingly due to their high sugar content, can also help keep you properly hydrated. In addition to much-needed liquid reserves, sports drinks offer carbohydrates to boost energy and stave off fatigue, as well as electrolytes, including minerals like sodium and potassium, that tend to get lost through sweat. ●
SELECTED SOURCES “How much water should you drink?” Harvard Health Publishing, www.health.Harvard.edu, 5/15/22 • “Hydrate right” by Esther Ellis, Academy of Nutrition & Dietetics, www.EatRight.org, 12/8/20 • “Staying hydrated, staying healthy,” American Heart Association, www.Heart.org
