Why is hydration so essential for your health, especially in summer?
Water is essential for the transport of minerals, vitamins and nutrients in the body, and the substance actually makes up a huge majority of your body weight! This is because it is involved in many vital functions, including:
- Flushing waste from your body
- Body temperature regulation
- Supporting your brain function
- Helps to maintain healthy skin & hair
- Boosts energy and mood
- Helps support physical performanceP
- Protects tissues/ligaments/bones by lubricating joints, spinal cord and tissues
To help you out this summer, see our top 5 tips to stay hydrated…
1. Drink between 1.5L (women) and 2L (men) of water per day
Research shows we should drink 6 to 8 glasses of fluid a day. Water, milk and sugar-free drinks, including tea & coffee - all count! However, if you are especially active or it’s really hot - you may require more to replenish the levels you are losing.
As an example, athletes may sweat up to 6 to 10 percent of their body weight during physical activities!
blend my day smoothies are the perfect example of a fluid solution for those active days. Simply pop into your blender for a ready-in-seconds solution that will not only hydrate your body, but also provide you with the fuel to complete your workout with ease.
One particularly useful blend for this is our FRESH BLOOD smoothie, packed with superfoods like Guarana to give you that energy boosting dose of caffeine.
3. Eat plenty of fruits and vegetables which are 90% water
Good news? Fluid doesn’t have to just be water...In addition to H20, you can up your intake with more "water-rich" fruits and vegetables (can be 90% water!)
Did you know that around 20 percent of our water intake comes from foods we eat? Not all are hydrating, but some — especially fruits & veggies — definitely are!
Melons such as watermelon, honeydew or cantaloupe
3. Choose your drinks wisely
Although you may instantly think of fruit juice as an alternative to water… think again!
Most fruit juices are laden with sugars, and next to no vitamins and minerals. Instead, opt for unsweetened iced tea, fruit or citrus infused water or smoothies with extra protein, fibre or fats. All these contribute to lowering the Glyceamix index of your drink
4.Dress for the weather
Wear light (Dark colors absorb heat) & loose-fitting clothing that allows your skin to breathe. Another option is to wear a hat in the sun to keep your head cool, as well as make use of sunscreen to avoid burning - all of which can increase your skin temperature and make it harder to remain cool.
Be reactive. Stay inside when it gets too hot: On very hot days, stay inside or within an air-conditioned environment. Avoid sun exposure at peak times between 10 am and 2 pm (when rays are strongest) and plan outdoor activities in the early morning or evening.
5. Always carry a bottle of water with you
Out and about in the summer living your best life?
We got you. This is a frequent reason many of us aren’t getting the fluids we need in our favourite months of the year. BUT by the time you’ve realised you are thirsty, this is already a relatively severe indication that you are dehydrated, especially if you’re exercising. So whether it’s a wooden, plastic or metal reusable bottle - keep it with you!
This way you can drink whenever the need strikes, and you won’t have to take time (or spend the money!) out of your summer-fun to pop to the store.