7 Quick Hydration tips

 Hydration is key in the summer, especially over the next few days:

  1. Double the amount of water you normally drink, especially if you are outside for extended periods of time and sweating. Please do not substitute juice for water – it is too much sugar and will dehydrate. If you need to, dilute your ¼ cup of juice with ¾ cup of water.
  2. Fruits and veggies contain a lot of water, especially your leafy greens. Be sure to add them throughout the day. Watermelon is a lovely refreshing snack with a huge water content! Children love them too!
  3. Replacing minerals and electrolytes is important as our cells need ions to balance water (sodium, potassium, magnesium) Coconut water is an excellent electrolyte replacer, as are mineral waters.
  4. Don’t forget about popsicles that are low in sugar, homemade smoothies into popsicles are wonderful and bringing a cooler to the park or out on your trail runs allows you also to get cool quickly without relying on stores to fill the gap.
  5. Move more slowly. Take tips from a snail – expending less energy will conserve the water you do have and keep your core body temperature low.
  6. Headaches are an early sign of dehydration. Heat stroke can occur with prolonged sweating without a decreased body temperature, and will lead to heat exhaustion that includes nausea, vomiting, confusion, and loss of consciousness. Be sure that no more than 15-20 minutes is spent outside without access to shade and proper sun coverage like hats, sunscreen, or cooling drinks.
  7. A cold compress at the back of the neck or a cool bath can bring down body temperature quickly.

Listen to your body, and stay safe!

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