The heat is on this summer! You’re probably out enjoying the sunshine jogging, playing, walking, or just having a good time. You’re probably not even thinking about dehydration. People often forget the body is made up of mostly water, so when bodily fluids are lost they must be replenished. That said if you’re not paying attention to what your body is telling you dehydration can sneak up on you. Here’s a few mild and serious dehydration symptoms:
- Thirst, the most obvious
- A dry, sticky mouth
- If you feel dizzy or light-headed
- Little to no urination
- Cramping, muscle spasms, or “Charley Horse”
- Heat stroke
- Heart palpitations
- Delirium, sluggishness, or unconsciousness
Now that you know what to look out for, here’s 10 simple ways to avoid dehydration:
1. Get hydrated BEFORE your exercise to get a better workout, your muscles will thank you. Then continue drinking water during and after your routine.
2. Despite how “refreshing” they appear in commercials, avoid sodas as thirst quenchers. Choose water or a SUGAR FREE energy drink instead
3. Don’t count caffeinated, sweetened, and alcoholic drinks as party of your water intake. These fluid are actually dehydrating.
5. Add some mineral-rich veggies too! Zucchini, spinach, cucumber, and celery have a good amount of water in them.
6. Get in the habit of drinking water when you get up in the morning and then throughout the day
7. Don’t wait until you get thirsty to drink water, by then you could already be experiencing mild dehydration symptoms.
8. If the taste of water bores you, add lemon, cucumber, or other natural flavoring to it. Opt for sparkling water if you want the fizz of soda.
9.Don’t throw away the ice cubes! They can provide some hydration and are good at keeping your body temperature down.
10. Whether at work or at play keep water handy or close by at all times. Got water bottle?