Staying hydrated is incredibly important for our wellness. Us humans are up to 60% water (crazy, right?), so of course, this mineral is pretty important to us.
Hydration is essential for a number of reasons, including:
- Keeping organs functioning properly
- Delivering nutrients to cells
- Regulating body temperature
- Keeping joints lubricated
- Preventing infection
In hot weather, it can be a little more difficult to stay hydrated. We are all familiar with feeling extra thirsty and lethargic during a heatwave, but what is the science behind this? Well, when you’re hot, the body sends more blood to your skin to help cool you down. This leaves less blood available for your muscles. Your body also tries to cool you down by sweating more, but this expelling of fluid leads to more dehydration.
So, how can we combat this and stay well hydrated in hot weather? Follow these 3 simple steps…
Drink lots of water
This sounds incredibly obvious, but there is more to it than simply drinking ‘lots’ of water! The ideal daily water intake varies from person to person, depending on age, sex, size, activity levels, and more.
On average, women need about 2.7 litres per day whilst men need around 3.7 litres. When it’s hot, you should aim to have at least this amount and spread it gradually throughout the day. Try to drink some water at least every 15-20 minutes to ensure you stay consistently well hydrated.
Signs of dehydration include:
- Irritated skin
- Muscle cramps
- Faster breathing
- Dark urine
Just like dark urine can indicate dehydration, very pale urine may indicate that you are drinking too much. It’s just as important to avoid overhydration, since this will cause low sodium levels in the bloodstream which can cause nausea and vomiting, headaches, confusion, and even seizures in more serious cases.
A great way to improve hydration is to drink chlorophyll water with a ¼ teaspoon of salt, rather than regular water.
Certain minerals are absolutely essential for hydration – namely, magnesium, calcium, potassium, and sodium. These are a collection of vital electrolytes needed for proper hydration. They are responsible for directing water to the areas of the body that need it most. Plus, they help to maintain optimal fluid balance within your cells.
Chlorophyll supplements contain magnesium, calcium, and potassium, meaning they are great for boosting hydration. Simply add 1ml to water and drink 3 glasses per day (plus several glasses of regular water). In order to get the sodium intake you need, add ¼ teaspoon of salt to each glass of chlorophyll water. This will also help to prevent overhydration as it will keep your sodium levels up.
Avoid alcohol and sugary drinks
As well as drinking plenty of water and using chlorophyll liquid, you should try to avoid alcoholic and sugary drinks.
These types of drinks can work against the effects of water and cause dehydration. You should either avoid them altogether or, if you’re enjoying a sunny afternoon in the pub garden, try to drink a glass of water between drinks.
Eat foods with high water content
Did you know that about 20% of our hydration comes from the foods we eat? So as well as drinking water, you should aim to eat hydrating foods when the weather is hot.
Fruits and vegetables all have a pretty good water content, so these are great. The best choices are watermelon, cucumber, grapefruit, strawberries, spinach, celery, and broccoli – many of which are foods we tend to crave in the heat anyway!