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Hydration Strategies!

by Stephanie Brainard



Proper hydration is so important, especially now as we enter the hot summer months! Water and electrolytes are lost through breathing, urine output, and sweating. These losses increase with the rise in temperature, humidity, and exercise. Electrolytes, particularly sodium, potassium, and magnesium are minerals that are essential for carrying out various bodily functions, one being to keep the body properly hydrated.  

How much water should you drink per day?   

Each person’s water needs are individual. An easy and attainable goal is to aim for 64 ounces, which is equivalent to 8 glasses (8oz each) or 2 liters per day. You may find you need more or less depending on how you feel, the amount of your physical activity, and the color of your urine. A good sign of proper hydration is if your urine resembles a light lemonade color.  

Here are a few simple ways to help you increase your intake and stay hydrated:  

  1. Start the day with a glass of water first thing in the morning before your morning cup of coffee.  
  1. Invest in a large reusable glass or stainless-steel water bottle that you can keep with you wherever you go. You are likely to drink more water if you have easy access to it and it is a great way to track your intake.   
  1. Set a goal! Plan to finish half of your water intake by noon and finish the rest during the remainder of the day. Purchasing a time-increment water bottle that has hourly timelines is also a fun and motivating way to reach your water intake goals.  
  1. Add an electrolyte tablet to your water to replace lost electrolytes and add flavor! Nuun and LMNT are great brands to try if you are looking for an on-the-go option. You can also add a pinch of sea salt to your water. Redmond real sea salt is a good option that adds sodium and other minerals as well.  
  1. Add a slice of citrus fruit (lemon or lime) to water to add flavor.  
  1. Make a batch of unsweetened iced tea to have on hand for a nice refreshing drink. A few options include hibiscus, green tea, peppermint, and white tea.  
  1. Choose from a wide variety of unsweetened flavored seltzer to have with your meals.  
  1. Don’t forget you can also get water through food! Choose vegetables that are high in water content to make a large salad or have to as a snack. These include lettuce, cucumbers, peppers, zucchini and celery.  

Staying hydrated is a key component to feeling your best and achieving your health goals. Start putting these tips into practice today!  


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