This week The National Weather Service has issued extreme heat warnings in many places across the United States. While staying hydrated is something you should always do, when the temperatures rise, you should pay greater attention to how much water and other liquids you are drinking. In fact, in hot weather, you should increase your fluid intake, even if you aren’t exercising or being active.
How much water do you need in general?
Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water. The Institute of Medicine determined that an adequate intake (AI) for men is roughly about 13 cups (3 liters) of total beverages a day. The AI for women is about 9 cups (2.2 liters) of total beverages a day.
Why is it important to stay hydrated?
• During hot weather, it is important to increase your fluid intake – regardless of activity level.
• Adequate hydration replaces and maintains the fluid our bodies need to function properly.
• Mild dehydration can impair your ability to concentrate, impair short-term memory, cause fatigue and decrease cardiac output.
• Water helps cushion joints, keeps muscles working properly and preserves skin elasticity.
Tips to stay HYDRATED!
Add flavor to your drink since people tend to drink more with flavor.
Choose beverage that fit your lifestyle, and choose a low calorie option.
Keep a full cup of your favorite beverage at your desk or in your car.
Attach a bottle of water to your gym bag or briefcase.
Alcoholic beverages do not count.
Enjoy the last couple of weeks of summer… and stay healthy by staying hydrated!
Cindy, an entegra Team Member, is a Registered Dietitian and has over 25 years of food, nutrition and wellness experience. She has developed strategies and programs for health, nutrition and wellness among different populations, all market segments and enjoys cultivating a healthy culture for internal and external customers.