Staying Hydrated in the Summer Heat

A mere 1% dehydration level will hinder your health. Signs of dehydration are fatigue, headache, light-headedness, dry mouth and dark-colored urine.

You can determine whether you are drinking enough by the color and volume of your urine.  You should urinate every two to four hours throughout the day.  Your urine should be light in color, like lemonade, but not clear and in significant quantity.  If your urine is dark in color you need to drink more fluids.  Dark color urine may also be a result of taking vitamin supplements.  If this is true for you, rely on the volume of your urine rather than the color. 

Maintaining proper hydration and electrolyte balance will:

• Optimize your energy level
  
• Lead to the proper functioning of your nerves and muscles
• Allow you to think clearly and quickly
• Enable you to acclimate to warmer weather
• Reduce the likelihood of cramps
• Allow your heart to work efficiently
• Assist in the maintenance of a cooler body temperature

You can meet your hydration needs by consuming:

• Water (one of the best ways to hydrate for your health).  If you are tired of plain water, add a splash of your favorite 100% juice or add lime or lemon juice.  A spa favorite is lemon wedges and cucumber slices -- a different combination which is very refreshing! 
  
• Milk (enjoy low-fat or nonfat milk)
  
• Juice (choose 100% fruit juice)
  
• Sports drinks (Save these for when you are exercising.  Water is fine for exercise lasting less then 60 minutes.)
  
• Tea(enjoy unsweetened)
  
• Yogurt (try all natural low-fat or nonfat yogurts)
  
• Oranges
• Melon
• Soup (choose low sodium, broth based varieties)
  

To help you meet your needs:

• Fill a reusable water bottle and bring it everywhere you go.
• Train yourself to drink water throughout the day.
• To remind yourself to drink, set an alarm on your cell phone or computer.
• Make water easily available so you’ll be more likely to drink consistently during the day.
• Create a hydration plan.

So, raise a glass of water and drink to celebrate your health.

For additional hydration information, visit:

http://www.active.com/nutrition/Articles/Hydration-Tips-for-Better-Athletic-Performance and http://www.active.com/nutrition/Articles/How-to-Hydrate-Before-During-and-After-a-Workout

Katie Jeffrey, MS, RD, CSSD, is a registered dietitian, Board Certified as a Specialist in Sports Dietetics, a columnist, and the owner of FitNutrition, LLC, in Stonington, CT.  She provides individual nutrition counseling, sports performance nutrition counseling for athletes and educational nutrition presentations on various topics for all age groups.  For more information, call 860-917-6131 or go online to www.fitnutrition.net.  Join FitNutrition, LLC on Facebook.