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Summer is here and with the rising temperatures it's important to get enough water to avoid dehydration. Follow the tips below to ensure you don't miss a beat this summer!

  • Start hydrating right away. It's easier to maintain your fluid balance if you start out in a well-hydrated state.
  • Schedule regular beverage breaks and keep a water bottle handy so you can take frequent sips of water while you work or exercise.
  • Choose electrolyte-replacing drinks for maximum water absorption when you are exercising for more than an hour or when you are sweating excessively during exercise in hot weather.
  • Drink water after you've finished work or an exercise session.
  • Snack on fresh fruits that are rich in water, like berries, watermelon, peaches, and nectarines.
  • Don't drink large amounts of plain water all at once—this can lead to ​water-toxicity. This can also affect long-distance runners during races who push too many fluids. It is best to drink when thirsty during exercise and not push fluids.​​

One way to gauge your hydration level is to look at the color of your urine. If you're well-hydrated, it should be pale. Also, you'll be urinating more frequently.