Tips to Stay Hydrated

Tips to stay hydrated this summer:

  • Drink fluids throughout the day and evening.
  • Limit alcohol.
  • Eat fresh fruits and vegetables to boost fluid intake.
  • Plan ahead and have a fluid source readily available at all times.
  • Choose calorie-free fluids mostly.
  • When temperatures rise, consider indoor exercise options, roller skating, ice skating, swimming, fitness centers, rock climbing studios.
  • Wear lightweight, breathable clothing in light colors when exercising outdoors.
  • Remember that hats and helmets trap heat and may cause your body to overheat quickly.  Take breaks and remove periodically.
  • Listen to your body — take breaks if you start to feel light-headed, overheated or you get a headache. Don’t ignore these warning signs.
  • The AmericanCollege of Sports Medicine (ACSM) recommends drinking:
    • 16 – 20 ounces of water two hours before moderate-intensity summer exercise
    • 8 -12 ounces of water 10 – 15 minutes before going out in the heat
    • 3 – 8 ounces of water every 15 – 20 minutes during activity when active for less than 60 minutes
    • 3 – 8 ounces of a sports beverage every 15 – 20 minutes when exercising greater than 60 minutes
  • Be aware that with most things—too much of a good thing isn’t good–it is possible to over-hydrate.

Download: August 2014 Healthful Tips

 

Deb Hart

About Deb Hart

Deb Hart is a Registered Dietitian Nutritionist. For the last 28 years, she has been helping bariatric surgery patients reach their health and weight goals. She teaches people how to set up a lifestyle that supports a healthy weight. Deb set up her own lifestyle to include lots of long walks with her furry family members, workout classes at her local wellness center, meal prepping, and finding new ways to enjoy foods without added sugar.
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