The heat is finally here! - At least it is in Kansas. And I've already had horrible heat exhaustion and dehydration once, so how can that be prevented?
For starters, it's important to stay hydrated during all seasons because dehydration can actually cause your body to hold onto fat and can cause premature aging! Plus, your body is mostly water and without it you're going to have a harder time thinking and functioning. The best way to keep up on hydration is to make drinking water a habit!
How to Make Hydration a Habit
Many people are so busy that they barely take the time to eat, let alone pause for a water break, and you may find it easy to go hours and hours without quenching your thirst - or even feeling thirsty for that matter.
1. Always carry a water bottle. If you have a bottle within arms reach, it's more likely that you'll mindlessly sip from it throughout the day, without really having to make much of a conscious effort.
2. When you're feeling hazy, grab a glass of cold water. Studies have shown that people instantly feel more alert after drinking H2O. It's a simple, healthy way to snap out of a midday slump, especially if you don't have time for a cat-nap.
3. Eat a diet rich in whole food. Why? By eating water-rich foods like vegetables, fruit and yogurt, you'll automatically up your fluid intake.
While these are my main 'points' or 'tips' here are some more that might help you be mindful about hydration.
☼Drink enough water to prevent thirst. If you're thirsty, you're already dehydrated.
☼Monitor fluid loss by checking the color of your urine. It should be pale yellow to clear - not dark yellow, too smelly or cloudy.
☼Add fruit to your water! It makes it easier to keep drinking your water rather than reaching for soda.
☼Even short bursts of exercise need lots of water - during heat your body looses it much faster. And while that may seem obvious, we often forget it in the moment.
☼Any time you exercise in extreme heat or for more than one hour, supplement water with a sports drink that contains electrolytes and 6%-8% carbohydrates. My favorite is a half gatorade half water mixture. This prevents "hyponatremia" (low blood sodium), which dilutes your blood and could lead to serious impairment and even death.
☼You can also replace fluid and sodium losses with watery foods that contain salt and potassium, such as soup and vegetable juices.
☼Begin exercise well-hydrated. Drink plenty of fluids the day before and within the hours before, during and after.
☼Avoid alcohol the day before or the day of a long exercise bout, and avoid exercising with a hangover - who does that anyways?
For starters, it's important to stay hydrated during all seasons because dehydration can actually cause your body to hold onto fat and can cause premature aging! Plus, your body is mostly water and without it you're going to have a harder time thinking and functioning. The best way to keep up on hydration is to make drinking water a habit!
How to Make Hydration a Habit
Many people are so busy that they barely take the time to eat, let alone pause for a water break, and you may find it easy to go hours and hours without quenching your thirst - or even feeling thirsty for that matter.
1. Always carry a water bottle. If you have a bottle within arms reach, it's more likely that you'll mindlessly sip from it throughout the day, without really having to make much of a conscious effort.
2. When you're feeling hazy, grab a glass of cold water. Studies have shown that people instantly feel more alert after drinking H2O. It's a simple, healthy way to snap out of a midday slump, especially if you don't have time for a cat-nap.
3. Eat a diet rich in whole food. Why? By eating water-rich foods like vegetables, fruit and yogurt, you'll automatically up your fluid intake.
While these are my main 'points' or 'tips' here are some more that might help you be mindful about hydration.
☼Drink enough water to prevent thirst. If you're thirsty, you're already dehydrated.
☼Monitor fluid loss by checking the color of your urine. It should be pale yellow to clear - not dark yellow, too smelly or cloudy.
☼Add fruit to your water! It makes it easier to keep drinking your water rather than reaching for soda.
☼Even short bursts of exercise need lots of water - during heat your body looses it much faster. And while that may seem obvious, we often forget it in the moment.
☼Any time you exercise in extreme heat or for more than one hour, supplement water with a sports drink that contains electrolytes and 6%-8% carbohydrates. My favorite is a half gatorade half water mixture. This prevents "hyponatremia" (low blood sodium), which dilutes your blood and could lead to serious impairment and even death.
☼You can also replace fluid and sodium losses with watery foods that contain salt and potassium, such as soup and vegetable juices.
☼Begin exercise well-hydrated. Drink plenty of fluids the day before and within the hours before, during and after.
☼Avoid alcohol the day before or the day of a long exercise bout, and avoid exercising with a hangover - who does that anyways?