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Staying Hydrated During the Hot Summer

With the rise of scorching temperatures and droughts happening all around us, staying hydrated is more important than ever. Drinking the right amount of water daily can help your body regulate itself, keep joints lubricated, keep infections at bay, deliver nutrients, function properly, and improve your sleep and mood. Nowadays, experts at Harvard recommend drinking around 11 cups of water a day for women and 16 for men.

Importance of being hydrated

Hydration can often be overlooked even though it is the pillar of maintaining good overall health. Adults who might be 60 or older are more at risk of being dehydrated due to various health conditions and fluid loss.

To keep hydrated, add fruits and vegetables to your water, drink tea, and avoid sweetened beverages. According to Professor Walter Willett from Harvard T.H Chan School of Public Health, “ conditioned to expect high levels of sweetness in everything…. You might say we are malhydrated because we drink so much soda and fruit juice and other sugar-sweetened beverages, and by that I mean we drink beverages that harm our health. Even energy drinks and vitamin waters, most are loaded with sugar and not worth the use.”

From brain performance to digestion, here are some examples of the benefits of keeping well hydrated.

  • Brain and cognitive functions

  • Digestion

  • Energy

  • Weight management

  • Joint help

  • Kidney stones prevention

  • Healthy heart

  • Fewer headaches

  • The best way to detox


Dehydration happens when you lose more fluid from your body than the one you are taking in. Therefore, your body might not have enough fluids to work properly. This can happen when you are sick and have had diarrhea, vomiting, sweating, fever, constant urination, and not drinking enough liquids. On the other hand, if you are working out a lot indoors or outdoors, you can be at risk for dehydration. We advise you to talk to your healthcare provider to discuss how much liquid is good for you or if you have any underlining conditions.

How to hydrate

Many doctors say that the best way to prevent dehydration is to prevent it. Here are some tips to help you beat the rising temperatures and stay hydrated.

  • Don’t wait till you are super thirsty to drink. Drink water during the day and include more fluids than usual when you are active and/or the weather is hot.

  • Eat more veggies and fruits that are rich in water. Watermelon, cantaloupe, peaches, cucumbers, celery, etc., are not only loaded with water but also with healthy nutrients.

  • Stay inside. If it is too hot outside, you should avoid the sun (10 am - 2 pm) if possible.

  • Avoid alcohol excess. If you must drink, drink a glass of water or electrolytes such as coconut water for every drink you consume.

  • Coconut water has all the potassium, low sodium, carbs, and goodness you need to help you replace all the salt your body has lost.

Stay safe and healthy this summer by keeping hydrated! With so many options out there, drinking all your necessary fluids will be incredibly easy.

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