Baby It’s HOT Out There

That’s right, the temperature is a-risin’ and it will be even more important to stay hydrated throughout the summer. More than half our body is made up of water, so it is important to continue to replenish, especially if you are sweating. High temperatures and humidity will affect fluid needs. Temperature regulation is only one of the many benefits of proper hydration. Fluids help keep our joints and muscles lubricated, they support digestion and regular bowel movements, they help prevent infections, and fluids help deliver nutrients to all cells while improving circulation. Not to mention the brain! Proper hydration keeps our brain happy leading to better cognition, mood, and sleep.

So how much do we need you ask? Your daily fluid needs will depend on your age, gender, body size and activity level. A general rule of thumb is to drink ½ your body weight in ounces. For example:160 pounds you will want to drink 80 ounces of fluids each day. This is 10 (8oz.) cups.

This is best done incrementally throughout the day. Think ½ a cup every ½ hour. Remember that including fresh whole foods like fruits and vegetables, yogurt, salmon, eggs, potatoes, soups and smoothies will also contribute to your hydration status. If you eat a lot of these foods daily, you won’t need to consume the entire calculated free water amount.

The next question is …. What are the best fluids?

Pure water of course is at the top of my list. Otherwise, 0 calorie and non-caffeinated fluids in general can be counted toward your fluid goal. I’ll include a good bone or mineral broth to that list as well. Pure water is sufficient for mild to moderate activity. When you bump up your activity level and for a prolonged period of time (over an hour), you might consider adding electrolytes, especially if you are heavily sweating. Coconut water will provide electrolytes however, depending on the brand, you may need to add a pinch of salt. Gatorade is intended to replace electrolytes in athletes, though it also has additional ingredients I am not a big fan of. Avoiding sports drinks with ingredients you can’t pronounce or containing a number (think red dye 40) is a good rule of thumb. LMT, Vega sport, and Liquid I.V. are better options. The absolute best option is to make your own!