People all over the country have been experiencing an especially hot summer but it is about to get even hotter. The National Weather Service is predicting heat indices in excess of 110 degrees. It is important to stay hydrated and here are some ways to help.
- Eat your water. Eat lots of water-filled foods like watermelon and other fruits, vegetables and soup. Here are 19 Foods That Will Quench Your Thirst. Packing ready-to-eat fruits in seal-able plastic bags can be a great way to restore fluids and vitamins during outdoor activities.
- Exchange your regular soda for sparkling water. If you’re trying to kick a soda habit, sparkling water is a healthier, but still fizzy, alternative. Also, try to limit caffeinated and sugary beverages. Caffeine acts as a diuretic and can cause you to lose fluids quickly. In addition to having extra calories, the fructose, or natural sugars, in fruit juice can slow your body’s ability to absorb fluids.
- Hydrate before exercising. Be sure to drink water before exercising to maximize your workout.
- Drink water on the plane or in the car or on the train. If you’re traveling this summer, don’t forget to drink the H2O while you are on the move.
- Stay hydrated in the office. Even when working indoors, it’s important to keep the fluids handy.
- Drink water before eating meals. By drinking water before meals, not only will you stay hydrated but you’re less likely to overeat.
- Keep a reusable bottle with you. Having a water bottle with you at all times is the easiest way to stay hydrated without even thinking about it. Have enough on hand for at least one to two servings. When you’re spending the day away from home be sure to have plenty on ice.
- Spice it up with healthy flavoring. If you’re having a hard time getting enough water, spice it up with some natural flavoring. Here are some Pinterest pins of fruit infused waters.
- Keep track of your daily water intake. Try this tasty and handy way to keep track of your H2O intake. Yes, there is even an app for that! There are plenty of apps in both the Play store and ITunes market that allow you to track your food and water intake.
- Have something to drink when you first get up in the morning. Keep a glass, cup or plastic bottle of water next to your bed.
- Try to drink something before, during and after exercising, especially in hot weather. Drink water every 15 minutes as you exercise.
- Remember to drink before you get thirsty.
- Milk! Surprisingly milk will help you stay hydrated and recover from an outdoor workout.
- Learn the signs and symptoms of dehydration:
- Dry mouth
- Excessive thirst
- Infrequent or dark urination
- Muscle weakness or cramping
- Dizziness or light-headedness
- Sunken eyes
- Inability to produce tears
Residents of Prince George’s County can register to receive alerts and notifications via your mobile device through NotifyMe Prince George’s.