It gets really warm in the summer and for many of us it's an active time of the year, which means we have to be especially careful and keep ourselves well hydrated.
Staying well hydrated is important because it helps the heart pump the blood through the blood vessels to the muscles. And it helps our muscles work more efficiently. When it's hot outside and you are not hydrated enough, it means that the heart works much harder to do its job.
What does it mean to be well hydrated? This varies from person to person and it depends on the temperature outside, your type of clothing, what activities you do and for what period of time. It also really depends on your personal metabolism and biology. Usually someone who sweats more will have to drink more water to stay hydrated.
Do you feel thirsty? Thirst is not the best signal when it is time to drink - if you feel thirsty, you are probably a little dehydrated. Other signs of dehydration include:
• Drowsiness or fatigue
• Reduced urine output
• Dry skin
Just how much water you need to stay hydrated varies from person to person. The eight glasses of water per day are an absolute myth - some people need more and some need less. In general, the easiest way is to pay attention to the color of your urine. When it's light and clear, it means you're well hydrated. If it's dark, you need to drink more fluids.
If you find it difficult to stay hydrated or to find a more interesting way to reach the required daily amount of water, we offer you our 10 tips:
1. Hydrate in advance
Drink water before training or going out in the sun. Of course, it is important to be hydrated after you go out but drinking before it is important to avoid unnecessary strain on the heart.
2. Reduce caffeine
Avoid beverages containing caffeine, which acts as a diuretic (it makes you go more often to the toilet) and it makes you lose more fluids. Alcohol is also a diuretic, so if you enjoy summer cocktails or a few cold beers under the sun in the yard, do not forget to drink a glass of water between each drink.
3. Eat Fruits!
Most fruits (and vegetables) contain a significant amount of water, and it counts.
What are the other 7 tips, read in the second part of the article that we will be up on the blog very soon!