How to Stay Hydrated All Summer Long
As the hot summer sun beats down, what are you sipping on? Choosing the right hydrating beverages and foods can make all the difference. Whether you're wondering why lounging poolside can get so exhausting, or you're hoping to fuel better, summer hydration matters for everyone.
Hydration 101
Together, water and electrolytes paint a complete hydration picture. Being well hydrated keeps your blood at the right consistency and volume, allowing for efficient delivery of oxygen to muscles and removal of waste. While we automatically think of water when we think of hydration, electrolytes play an important role, as they're responsible for fluid regulation, muscle contraction, heart beats and nerve function. Calcium, chloride, potassium, magnesium, and sodium are the main electrolytes you can consume through food or an electrolyte-based beverage.
[Read: Tips on Hydration from Sports Dietitians .]
How Much Water Should I Drink?
While you may have heard the eight-glasses-of-water-a-day rule, that's really too generalized for most people. That number doesn't take into consideration your diet, body weight or genetic predisposition, or the temperature and humidity of your surroundings. Rather than blindly follow a specific number of glasses, I recommend you listen to your body. Notice when you're thirsty or fatigued, as these can be signs of mild dehydration. Also pay attention to the color of your urine. Your urine should be clear, not yellow or orange -- a sign of dehydration. If you're outside lounging near the pool or working in your garden, carry a water bottle to sip on.
Whole Food Sources of Electrolytes
Eating a diet that is rich in whole, plant-based foods is also a good way to stay hydrated. Fresh fruits and vegetables not only provide water, but also essential electrolytes. Chew on these sources of electrolytes:
-- Sodium: Sea salt and seaweed (kelp and dulse).
-- Chloride: Celery, olives, seaweed (kelp, dulse, wakame), tomatoes.
-- Potassium: Apricots, avocado, banana, bell pepper, black beans, broccoli, cabbage, cantaloupe, eggplant, kiwi, lentils, potatoes, quinoa, spinach.
-- Calcium: Almonds, blackstrap molasses, bok choy, broccoli, figs, green leafy vegetables.
-- Magnesium: Broccoli, buckwheat, celery, cucumber, kale, nuts, quinoa, seeds, spinach.
[Read: Foods that Beat the Heat: Part 1.]
Hydration Fundamentals for Athletes
You may be familiar with working up a sweat during exercise, but what exactly is sweat? Exercise creates heat, and your body must cool itself or risk heat stroke. The main way your body can cool itself down is through sweat. As sweat evaporates from your body, it takes some of the heat with it. Unfortunately, our body cannot store vast reserves of water or electrolytes. To keep up this cooling system, you must continue to consume water and electrolytes. If your electrolyte consumption doesn't make up for what you've lost, you can experience muscle cramps, fatigue, a drop in performance, heart palpitations, light headedness or trouble focusing. Plus, the better hydrated you are, the less your heart has to work, saving energy for peak performance.
I recommend sipping an electrolyte-rich beverage every 10 to 15 minutes during exercise -- or more, depending on variables such as heat and humidity, the intensity of your workout, and your personal physiology (some people simply sweat more than others).
[Read: 9 Foods Packed With Potassium .]
Perform a Sweat Test
One of the easiest ways to know how much water you need to drink to replenish what you lost during exercise is to perform a sweat test. Measure your weight immediately before and after your workout -- naked. Subtract weight after exercise from your weight before. The difference is from what you lost in sweat. Drink two cups of water, enhanced with an electrolyte-rich powder for every pound you lost.
[Read: Healthy Drinks for Summer.]
Sip on This to Stay Hydrated
The top way to stay hydrated throughout the summer is to drink water, add an electrolyte-rich beverage during and after exercise, and consume more hydrating whole plant-based foods. Sipping on green juice or a whole food smoothie first thing in the morning is also a good way to ensure you're starting the day well hydrated. Fresh melon is one of my favorite foods to stay hydrated when it's hot out -- especially in this Cantaloupe Smoothie:
Hydrating Cantaloupe Smoothie
Originally posted on Vega's Recipe Center.
Ingredients:
-- 1 cup cantaloupe
-- 1/2 cup ice
-- 1 serving Vega Sport Electrolyte Hydrator Lemon Lime
-- 1 cup water
-- Splash lemon juice
Preparation: 1. Blend until smooth.
If you think hydration could be getting in between you and better, head to FuelYourBetter.com to address your training weakness head on.
Brendan Brazier is a former professional Ironman triathlete and two-time Canadian 50km Ultra Marathon Champion. He is now a successful performance nutrition consultant, bestselling author of the Thrive book series, formulator of the award-winning line of plant-based Vega nutritional products and creator of Thrive Forward, an online video series designed to inspire and educate about plant-based nutrition. His latest book, Thrive Energy Cookbook, is out in March. For more information, please visit www.brendanbrazier.com and follow Brendan on Twitter @Brendan_Brazier and Google+.
