As San Antonio heats up during the summer, staying cool is even more important than usual. You’re probably wondering how to keep hydrated while you’re taking it easy, exercising outside or spending time enjoying one of San Antonio’s great summer festivals.
A good rule of thumb is taking in about eight 8-ounce glasses of fluid a day. This can vary if you’re outside on a hot day or are exercising, but in general, itis a good goal.Although water is the best choice, other beverages also count. Ideally, they won’t contain caffeine (which can serve as a diuretic), but the net effect will still help keep you hydrated.
Eat your water
Adding electrolytes to your water in the form of powder or Powerade® Zero can be a refreshing and tasty way to get your daily dose of water. Vegetables such as cucumbers, tomatoes, green peppers and lettuce also deliver some hydration. If you’re not growing your own, buy some at one of San Antonio’s farmers markets.
Prepare for exercise by hydrating
When you exercise, your need for hydration is greater. If you’re engaging in moderate activity, drink at least 8 ounces of water 20 to 30 minutes before exercising. While you’re working out, drink 7 to 10 ounces of water every 10 to 20 minutes, and follow up with another 8 ounces within 30 minutes after you’re done.
Drink water between meals
Drinking water between or immediately before a meal will help you stay hydrated, and will also help fill you up so you won’t be as likely to overeat.
Track your intake
Most people probably don’t have an accurate idea of how much water they drink in a day. Keep track of your intake by counting how many bottles you drink, or keep a measured pitcher in the refrigerator and count the ounces you’ve had at the end of the day.
Give your water a boost
If you don’t like plain water, give it a boost with some sliced cucumber, lemon, lime, strawberry, raspberry or other fruit. You can even buy a reusable water bottle with a fruit reservoir in the middle so your water can get an infusion of flavor.
Carry a reusable water bottle throughout the day
The sight of people carrying reusable water bottles is quite common, so you shouldn’t feel self-conscious about doing the same. Choose one in a style and color you like, and keep it at your desk at work, in the car or wherever you are so you can drink throughout the day.
Watch your urine
The thought of checking the color of your urine may sound a little odd, but hue is a good indication of your hydration levels. A pale straw color means you’re staying well hydrated, while a darker color or cloudy appearance can mean you’re not getting enough water and other fluids.
Know the signs of dehydration
The following are some signs of dehydration to look out for:
- Increased thirst
- Dizziness or lightheadedness
- Headache
- Dry skin
- Decreased frequency of urine or lower urine output
- Tiredness, sleepiness or moodiness
If you notice these signs, it’s time to stop, rest, and drink some water. In case of a medical emergency, dial 911.
Now that you know how to keep hydrated, you’ll enjoy your San Antonio summer that much more! For more information on ways to take care of your health, check out our blog.