As many of you must have noticed and experienced by now, Summer is back! And as the temperatures rise, it becomes crucial for you to pay very close attention to one particular (and often overlooked) aspect of your health: your hydration. Indeed, with higher temperatures, you are a lot more likely to experience mild to severe dehydration, which can have a very negative impact on your health and overall well-being. So, today let me share with you: 10 tips for a healthy summer (many of them pertaining to the importance of hydration). That way dehydration won’t be an issue for you this Summer.
First, let me remind you why water is so important for proper health. You see our bodies are made of up to 65% of water and our brain up to 75% of water. Not only is water a big part of our composition, but it is also an essential element for proper body metabolism – we need it to ensure proper digestion, to regulate our blood pressure, to eliminate excess waste, to assist in healthy weight management and to lubricate our joints.
As mentioned earlier, during the summer months, you are bound to lose more water via sweating and evaporation. Dehydration, then, becomes an increased concern. When you lose too much water and don’t hydrate properly, you might be prone to experiencing the following symptoms:
- muscle cramps
- dry lips, dry mouth
- sun stroke
- extreme thirst
- loss of appetite
- temporary lightheadedness
One great way to check if you are sufficiently hydrated throughout the day is to check the colour of your urine. If it is pale yellow (straw colour), you are doing great. However, if it is dark yellow or even orange, you really need to ingest more water asap.
Thankfully, this article is here to give you some great tips to keep dehydration at bay, this summer, and to allow your body to thrive despite the summer heat.
10 Easy Tips For a Healthy Summer
- Start your day with water: First thing in the morning, start your day by re-hydrating your body after about 6-8hrs of fasting. It’s a great way to gently wake up your digestive system and to re-hydrate your cells. I like to add some freshly squeezed lemon for added detox benefits. More on that in this: POST.
- Carry a re-usable water bottle: I never live the house without my trusted Klean Kanteen re-usable water bottle. It’s a great way to lower my eco-foot print, and it’s also a great reminder to keep on sipping throughout the day.
- Drink before you are thirsty: most people are so busy that they often don’t even realize that they are thirsty. Yet, once your body signals thirst, it means you are already dehydrated. Do yourself a favour, drink before thirst strike. Make it a habit to sip on water every hour.
- Set up an alarm: if you get super forgetful, setting up a water reminder on your phone or desktop can be a great way to install new healthy habits (and a great excuse to get up and move for a 5 min break while you’re at it).
- Flavour your water: if water isn’t your thing, because it is “tasteless”, why not make it flavourful by adding a few frozen berries, citruses or even herbs such as mint or basil? Test it out and see what a difference it makes. Have fun with it and let your tastebuds guide you…
- Avoid salty snacks: another great way to avoid dehydration this summer is by saying no to super salty snacks and processed foods, which are often loaded with sodium and added sugars (both of which causing dehydration). Instead, focus on real whole foods and make sure you use sea salt or Himalayan Pink salt to maintain a healthy internal minerals/electrolytes balance.
- Eat hydrating foods: you don’t always have to drink water to stay hydrated. You can also eat your way to hydrating with foods such as: cucumbers, watermelon, celery, leafy greens, avocados, cantaloupe, coconut, aloe vera, tomatoes, …
- Boost your hydration with chia seeds: by adding 1 to 2 tbsp of chia seeds to your water or juices/smoothies this summer, you can help boost your body’s hydration levels. Indeed, chia seeds are great at absorbing water and then slowly releasing it into your body once ingested.
- Have some coconut: coconut is one of my favourite superfoods. It contains so many nutrients and its water content helps to restore your body’s internal electrolytes and minerals balance.
- Take care of your gut: not only do healthy bacteria help you properly digest your food and absorb nutrients, they also help you stay hydrated. Make sure you either eat some probiotic foods at every meal (sauerkraut, kimchi, miso, other fermented veggies…) or that you are taking a good probiotic supplement.
And there you have it, 10 easy tips for a healthy summer!
Make sure you also practise safe sun exposure to avoid sunburns or heat strokes.
Have a great summer!