STATE OF HYDRATION

By: Karina Taylee, karinataylee.com

Now that we’re entering August, we’re smack in the middle of summer adventures, beach days, and parties with friends. While this is the time to have fun, if you’re not careful, the summer heat can also mean a season full of dehydration.  Dehydration is not only physically dangerous but it messes with your mindset. With symptoms like headaches, overheating, moodiness, and drowsiness, dehydration can put a stop to any fun day. 

Water keeps your body running smoothly. It does this by detoxifying your body, keeping your joints lubricated, your mind sharp, and your temperature safe. In other words, hydration is what helps you stay healthy, feel good, and keep up with the fun. If you find yourself getting irritable and uncomfortable in the heat, you may want to keep an eye on your hydration. Luckily, there are lots of ways to stay hydrated, including enjoying  refreshing fruits and vegetables. Hydration may be easy to overlook, but some small changes can lead to big impacts!

So, how much water do you actually need?
You’ve probably heard that you need 8 glasses of water a day, but actually, there are no CDC recommendations for your daily water intake. This is because everybody’s needs are unique and depend on factors like your diet, the weather, and your activity level. A good guideline is to drink water frequently, 1-2 glasses of water, and add more if you’re:

• Sick with a fever, vomiting or diarrhea
• Outdoors in hot weather
• Eat few fruits and vegetables
• Doing sports or exercise​

Refresh Your Routine
Not everyone gets enough water, and some of the most common reasons are because people think water is boring and aren’t in the habit of drinking water. There are tons of ways to stay hydrated, the trick is to finding the methods that make it enjoyable and convenient. If you struggle to get enough water, consider:

1.  Having a smoothie!
If there were a perfect way get hydrated, it would be drinking smoothies. Not only do they consist of a liquid base that has some water, but they’re filled with fruit and vegetables! Produce is filled with nutrients like vitamins and fiber, so smoothies are doing double duty when you choose them for hydration. Plus, they’re delicious and the options are endless! Smoothies 4 Students offers lots of flavor combinations, so everyone can enjoy them! 
2.  Carry a water bottle you love
If you’re out in the Miami sun, it’s much more convenient and cheaper to carry your own water bottle than looking around for an overpriced water bottle. If you have a bottle you love, you’re less likely to forget it at home and you’ll see your water consumption soar! There are lots of options at different price points- once you find your perfect match, you’ll never go back to buying disposable bottles of water! 

3.   Flavor your water
There are so many herbs and fruits that you can add to your water to make it more exciting! Pick your favorites and let it sit in your water to infuse for at least an hour. You can get creative and come up with your own combinations or try:

• Strawberry lemonade- strawberries, lemon, mint
• Cinnamon sticks and apples
• Orange slices and ginger

  4.  Stock up on your favorite fruits and veggies
Adding some leafy greens to your sandwich or some fruit to your oatmeal is a great way to add a little hydration. Just adding little bits of produce wherever you can adds up to a lot more hydration than you’d expect. If fresh fruits and vegetables are hard to come by, don’t underestimate frozen or canned varieties. They’re nutritionally identical and are often more accessible. 

5.  Serve water at meals
A great habit to pick up is to think of water as part of every meal. You’re more likely to drink water if it’s around you often, so swapping your soda at lunch for a glass of water can be an easy way to meet your hydration goals. Once you do it often enough, water can start to feel like the default when thinking about hydration, which means avoiding dehydration becomes a regular part of the day! 
6.  Set a timer
For some people, it can be a little difficult to start a water habit- setting a timer can be a great reminder to take a sip. This is especially useful if you have a busy schedule or find it challenging to notice when you’re thirsty. You may not need to have this timer forever, but it can be a great tool to kickstart your hydration journey

Being hydrated may be the last thing on your mind when you’re making memories with friends, but drinking more water is a simple habit that bring big rewards! So keep your water handy, and remember how perfectly a refreshing drink of water pairs with the Miami summer!