Ask expert nutritionist Kathy Shackleton how to stay hydrated on the hot days of summer
How should you stay hydrated?
Sip water often, don’t wait until you are thirsty
What is the best liquid to re hydrate?
Water, filtered is a good choice
How much water does a person need?
Take your body weight and divide by 2, this equals the ounces required per day (if you weigh 120 lbs you require 60 ounces – that’s 7.5 cups) however if you are exercising, working physically, or playing hard, you should increase this amount significantly to replace the fluids lost through perspiration. Aim for 10 fluid ounces for every 15 minutes of exercise. Pregnant and nursing women should especially make sure they are consuming at least 10-13 cups of water per day.
What about hydrating drinks and electrolyte replacements?
If you have exerted in the heat and perspired a great deal, then consider an electrolyte replacement; the beverage or powder should not contain sugar, artificial sweeteners, or food colouring, be cautious of caffeine too. The beverage or powder mix should contain naturally sourced vitamins and minerals a great natural electrolyte replacement is coconut water, unsweetened, natural or organic in a pre-made product, “EmergenC packets” are a good choice
Are there any foods that help to re hydrate?
Watermelon, berries, apples, cucumber, leafy greens
- Sensation of thirst
- Dry mouth
- Headaches
- Fatigue or weakness
- Loss of appetite
- Dark or decreased urine output
- Muscle cramping
- Lightheadedness
Remember, it’s important to stay hydrated it avoid these symptoms! If you’re thirsty, you’re body is already dehydrated.
For more nutritional information or for advice that’s specific to you and you’re body’s needs consult Nutritional Consultant Kathy Shackleton.
