Hydration Hacks for Summer

The weather is getting warmer and we’re all spending a little bit more time outside. Proper hydration is important always, but becomes particularly important in warmer months when most of us are sweating more. For those of us who may struggle with adequate fluid consumption on a regular basis- this can be exceptionally challenging. So let’s go over a few basics of hydration and then some tips to help you stay hydrated and healthy both this summer and all year long.

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First things first: how much fluid do you actually need?

You may have heard whispers of aiming for a gallon of water each day. While there is certainly no harm in that goal, it also may be a little excessive. Generally speaking most adults need about half their body weight in oz per day. That means if you weigh 200 lbs, you need about 100 oz of fluid per day (for reference a gallon is 120 oz- so possibly not that far off). ​

​But if I don’t track my water, how do I know if I’m getting enough?

Simple- the easiest way to tell if you are well hydrated is to examine your urine. Sounds gross, but let’s be honest we all see it. If your urine is a pale yellow, and you have a reasonably high volume every 2-3 hours you are likely well hydrated. Another test can be what’s called a “skin turgor” test. To perform this test simply place your hand on a flat surface and relax the muscles. Pinch the skin at the top of your hand up into a tent. If the skin bounces back down into place quickly, you are likely well hydrated. If the skin remains tented your skin cells are dehydrated and so are you. ​

What about coconut water and electrolytes? ​

Most of us get enough electrolytes (sodium and potassium) in our diet that we do not need to replace them when we sweat. However if you are in extreme conditions, sweating for extended periods or time (more than 45-60 minutes) electrolyte replacement may be a good idea. So long as you have healthy kidneys there is really no drawback to adding electrolyte-enhanced drinks. If you do not need the extra electrolytes, your kidneys will simply filter them out and you’ll excrete them through your urine along with everything else you don’t need. That said, contrary to what the internet may have told, there’s nothing holy about coconut water in terms of hydration. Coconut water is a “natural” source of potassium, as are most fruits, potatoes and leafy greens. What coconut water lacks is sodium, which is actually lost about 10x more in sweat than potassium. You can supplement sodium with any sports drink mix or powder. If you are working out you may want something with a bit of sugar to help replace the carbohydrates you have b

So how do I actually get the fluid IN my body?

So now that we understand how much water we need and how to adequately replenish it when we’re dehydrated, how to we get it IN?
I have several tips to help you reach your fluid goals each day. 

1. Set reminders. Some of us just don’t think to drink throughout our day. Setting reminders, whether they be on your phone, your calendar or attached to your water bottle (I personally like these little waterblinkers:https://www.amazon.com/Ulla-Smart-Hydration-Reminder-Cactus/dp/B07G2C1T69/ref=sr_1_2?crid=7BIN5YDVZKQ2&keywords=water%2Bbottle%2Bblinker&qid=1653958615&sprefix=water%2Bbottle%2Bblinker%2Caps%2C224&sr=8-2&th=1) having a physical reminder to help you remember to drink can be a place to start. Set your reminder to go off every 1-2 hours and drink at least 10 oz of fluid at that time. 
2. Add flavor. Some of us just don’t like water. And that’s ok. There are lots of ways to get fluid it that don’t involve drinking plain water. One of my favorite tricks is to add fruit that is on it’s way out into a pitcher of water and use it over the span of 2-3 days. However you can also use pre-packaged water flavoring packets or additives. Again, nothing in the flavoring is toxic of bad for you, so if it gets the water in, add it! 
3. Another way to get in more fluid is to consume foods rich in it. Think foods like fruit, soups, jello, popsicles, etc. 
4. And finally focus on hydration at meals. Most of us drink, at minimum, with our meals. So make it a point to capitalize on the habit you already have by making an effort to drink 16-20 oz of fluid with each meal. Doing so will ensure you get ~60 oz of fluid per day, which for most is going to be close to their fluid goal. Using tactics 1-3 can help you make up the difference! ​

And there you have it- everything you need for a well hydrated summer! Try these tips out for yourself and let me know what helps you the most!