5 Ways to Keep Hydrated This Summer

 

    It's no surprise to that the summer months continue to turn up the heat on us. As the days get longer the temperatures get hotter. Despite the meteorologist talking about triple digits, these months are so often associated with fun under the sun. Summer vacations are the perfect time for friends and families to explore, splash, and play in the great outdoors. So before you head out to your next adventure; save these tips to help you and your crew from the awful effects of dehydration and heat illness. 

• IT STARTS THE NIGHT BEFORE 

    Getting a good nights sleep is always important for rest and recovery.(but more on that a different day) However, making sure you drink lots of water to replenish what you lost the day prior plus making use your body has enough water to function at peak performance is critical. As a former athlete we always had a rule of thumb at practice, basically: 'if you were feeling thirsty, it was already too late.' What that meant to us was you need to do a better job replenishing the day before so your brain wasn't sending the 'Bat Signal' for water when you were in the middle of your activity. Of course it's natural to want to drink water when your playing sports, working out, or heating up but make sure you've got a good hydration foundation before you start depleting yourself. 

• SAVE THE PLANET, SAVE THE TEMP 

    This might be one of my favorite tips, because well, who doesn't love getting a gift for themselves?! Instead of using plastic bottles try using a insulated canteen or bottle. Let's be real, plastic bottles are terrible for the environment and our oceans. Plus, they heat up incredibly too fast under the summer sun. It's definitely not ideal to drink hot water when your body is already working in some extreme heat. You'll likely drink less of it due to raised temperature and then you're dehydrated before you know it. So invest in an insulted water jug. There are so many out there that can be as individual as you. One of my besties has hers covered in stickers that just scream her and I love it. Personally, I carry mine around in a sleeve with a strap that I just through over my shoulder so it goes everywhere I go. You can find cute and reasonable ones here! 

• REWARD PROGRAM 

    If you hang out with me for a day, you will very quickly realize the way to my heart is coffee. ☕  That being said, I'm always in the mood for a good cup of Joe. A reward program I've implemented for myself is every time I'm getting ready to have another cup of coffee I restrain myself until I finish the water I have in hand. So as you can see the reward program is fairly simple yet highly motivating. Find something that is an enjoyable experience that you do periodically throughout the day and then use it as a motivator to chug some water. "I won't go on instagram until..." "I really want to eat that snack but first..." "I need to get up and stretch from this desk so let me.." You get the idea. 

• INFUSE THOSE ICE CUBES 

    Pretty self explanatory but does require a little more prep work. If your issue is you hate that water taste like water, then this one is for you! Get an ice tray if you don't currently have one and put pieces of your favorite fruits(I find squishing or smashing helps bring out the flavors plus it's more fun) then fill up with water like normal and ta-da! You made your own custom flavored ice cubes that will slowly defuse into your water as you refill throughout the day. My personal favorite combo is chopping up some strawberries then filling the cubes with very strong lemon water. Refreshing, zingy, yet subtle enough to carry around all day. 

• TRACK AND SHARE 

    Easy one for my people who like looking a data or progress. There are dozens of apps out there that log your water intake. I use MyFitnessPal cause I track food in general but there is a separate section in the food log that is strictly for water. Everyone's body works different and this is probably the best way to discover and maintain a sweet spot for your personal hydration. If you're new to logging, update your log of water every time you have a meal and set a reminder to make sure it's up to date before bed. Over time it won't feel like such a conscience effort but you will see a trend of days you feel more energized you had 'x' amount of water. You'll start to see what works best for you. 

    Your body is an incredible and resilient vessel. It works with what you give it. Water is a vital part of that. I'm sure you knew we are mainly comprised of water but did you know why? That water helps deliver nutrients to all the right places, helps eliminate the body of toxins and waste, helps regulate body temperature and so much more! So just remember on your next beach day, vacation or outdoor adventure to hydrate properly and aid your body so that you can focus on the best thing about summer: the memories. 

Cheers, 
CC