10 Ways to Avoid Dehydration This Summer

Drink lots of water!

Daily fluid intake requirements vary by age, sex, pregnancy, and lactation, according to the CDC. Drink a glass of water before bed and a cup in the morning.

 Know the signs of dehydration

Dry, irritated, inflamed, itchy, or sensitive skin? That indicates dehydration. Headache, dizziness, or fatigue? These are signs too.

 Check your urine

Hydration is indicated by urine color. White pee, like straw, indicates hydration, whereas dark urine indicates dehydration.

Stay away from alcohol, sugar, and caffeine

A surprising fact—some liquids dehydrate! Coffee, sugary sodas, beer, wine, hard liquor, lemonade, sweet tea, energy drinks, smoothies, and flavored milk are culprits.

 Cool down

Hydration includes not only drinking water but also maintaining body temperature. 

Eat foods with high water content

Did you know we drink 80% water? Other 20% comes from eating. Cucumbers, celery, tomatoes, radishes, peppers, cauliflower, watermelon, spinach, strawberries, broccoli, and grapefruit maximize water intake. 

Replenish when you sweat

Play sports? Hiking soon? Drinking water is essential during activity. Consider humidity, perspiration, and workout duration. Hydration means drinking enough before, during, and after activity.

Choose water during flights

Airports and flights dehydrate. Summer vacation makes it hard to drink as much as usual, and flights have low-humidity air, which reduces hydration during touchdown. 

Infuse with flavor

Unfrequent water drinker? Add simple ingredients to water to refresh it. Fruits like lime, lemon, mint, orange, berry, cucumber, and others add taste without sugar or preservatives. 

Consider a probiotic

Our bodies contain useful and harmful bacteria. Our mouths, intestines, and skin contain them. Probiotics in yogurt and other cultured foods and supplements enhance gut microorganisms. 

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