by Tiffanie Grady-Gillespie,
Certified Physical Trainer, Certified Corporate Wellness Coach, WickedFiTT
Believe it or not, as you are reading this, you are sweating.
Many of us think we need to be exerting ourselves like exercising to be sweating, but that is not the case! And with our hot summers, it is a prime time to fall behind on hydration, as our sweat rates increase.
Let’s talk about water. It is one of the most important elements for all living things. The human adult body is made of about 50% to 75% water. It’s essential for supplying nutrients through the body and removing waste, maintaining blood circulation and body temperature.
It aids in digestion, prevents constipation, cushions joints, stabilizes the heart eat and protects vital organs and tissues. So, you can understand just how important staying hydrated is.
Fact: Dehydration is one of the leading causes of hospitalizations during the summer.
What are signs you may be dehydrated? Dry mouth, headaches, extreme fatigue, increased thirst, dizziness or dry skin, muscle cramps, loss of appetite.
So, how much water do you need? There is really no one size fits all when it comes to how much. I will tell you, it is always a great idea to drink more than you think you need. One rule of thumb that many professionals use is that women should average 2.7 liters of water each day while men should average 3.7 liters of total water.
Here are a few hydration tips for summer:
- Start by drinking 12 ounces of water each morning when you wake up and again before bed.
- Eat your water: cucumbers, celery, tomatoes, watermelon, spinach, strawberries and grapefruit all contain 90% water or higher.
- Always keep a full water bottle with ice in tow while working out.
- Exercise and sweating depletes us of electrolytes; coconut water replenishes them.
Try this amazing super easy DIY slushy after a workout.
Cucumber Lime Slushy
1 med long English cucumber
1 lg Lime, juiced
¼ cup Fresh mint leaves
2 tbs Honey (and a pinch sea salt — I like pink Himalayan salt)
3-4 cups Ice cubes
½ cup Cold water
Place everything in the jug of a blender, starting with the water and finishing with the ice cubes. Blend, add a bit more water if needed and serve!!! AMAZING !!