December 03 2019 ■ Tips
Ten Top Tips for Staying Hydrated this Summer
Water plays a major role in the body for eliminating toxins, lubricating joints and regulating body temperature as well as keeping us happy and healthy overall. In fact, your body is made up of 60% water!
With summer fast approaching, it is vitally important to stay hydrated.
The NZ Nutrition Foundation states “Adults should aim for 1.5 – 2L (6-8 cups) minimum of water each day and children 1 – 1.5L (4-6 cups)” (© New Zealand Nutrition Foundation, 2017).
If you are active or are out in the sun this summer, it is even more important to stay hydrated.
According to the Mayo Clinic, hydration is extremely important in these four areas:
• Health and wellbeing for all age groups
• Fitness levels
• Environmental factors
• Diet and nutritional needs
Check out our ten tips to stay hydrated this summer:
1. Don’t wait until you are thirsty
If you are thirsty, you are probably already dehydrated. Sipping water every 15 to 20 minutes is a good way to ensure you are hydrated.
2. Always carry water with you
Keeping a water bottle with you will make you far more likely to remember to drink it.
3. Mix up your water with natural flavours
Try adding a slice of lemon, lime or cucumber, or peppermint to flavour your water.
4. Set goals and reminders
Placing reminders on your phone and at your desk makes keeping to your water schedule simple.
5. Make it into a competition
Setting hydration goals for yourself and with others makes for fun competition while ensuring you are sipping water throughout the day.
6. Mark your water bottle
Putting markers on your water bottle e.g. 10am or 12pm adds to this element of competition and can help with forming good water habits long-term.
7. Invest in a water filter
Having cool, chilled water on hand is especially useful in hot weather. Installing quality water filters reduces the chance of chemicals and bacteria making their way into your water. This also improves the taste and enjoyment of your water.
8. Eat foods with a high-water content
Summer is the perfect time to enjoy chilled fruit and vegetables on a hot day. Opting to eat food with a high-water content such as watermelon, cucumber, strawberries, lettuce, or celery will also help to keep you hydrated and can be added to foods like smoothies or salads.
9. Drink a glass of water before every meal
Having a glass of water before a meal will help with increasing hydration and reducing food cravings.
10. Avoid alcohol
Alcohol causes dehydration and is best enjoyed in moderation.