How to Stay Hydrated

By B.A. Dobson

For many, summertime means lounging lazily on the dock at the cottage, backyard barbeques and hitting the patio of the local pub. It’s also the time you need to be aware of dehydration (the lack of sufficient water in the body) and its symptoms, which include:

Dry mouth
Headache
Nausea
Vomiting
Irritability
Tiredness
Decreased urination
Constipation
Dizziness
Fever
Delirium

Although dehydration can happen any time of the year, it's especially important to stay hydrated when temperatures start rising and you’re losing larger amounts of body fluid due to increased perspiration. That’s why I’ve put together a few tips to help keep your body hydrated this summer

Eat your water. Eating water-based foods like melons, berries, broccoli and tomatoes is an easy and refreshing way to keep hydrated.
Say NO to soda. Sparkling water is a healthy, fizzy alternative to carbonated beverages.
Cut the caffeine. The liquid in caffeinated beverages drinks offset their diuretic effects. Each person’s reaction to caffeine is quite different so it’s best to keep your intake to a minimum.
Hydrate before, during, and after exercise. In addition to the two litres (eight cups) of water recommended each day, consume at least two cups (16 oz) of water one to two hours before you start exercising; five to 10 ounces for every 10-15 minutes you spend outside; and after your workout, replenish the water you’ve lost by drinking a minimum of two more cups.
Get a reusable bottle. Always having a water bottle with you makes staying hydrated a no brainer.
Never leave home without enough. When spending the day in the great outdoors, make sure you have enough water to last the trip.
Boost the flavour naturally. If you find the taste of water bland, up the flavourby putting a splash of citrus juice, a sprig of mint, or even a slice or two of cucumber in your glass.
When in doubt check your urine. If it's clear, pale or straw-coloured, you’re doing well. If it gets darker than that, keep on drinking.

Until next time, stay active and hydrated!

Image courtesy stock.xchng