When the sun is shining on a warm spring day, packing a bottle of water is part of the routine. As the weather is warming up, you need to pay extra attention to the amount of liquids you consume daily.

Nearly 70% of your body is made up of water. If you don’t keep it replenished, you could suffer exhaustion, muscle fatigue, cramps, loss of coordination or even stroke. Not only does keeping your body properly hydrated make you feel better, but drinking plenty of water also helps your body fight illness. Dehydration weakens the immune system and may make you more susceptible to catching colds or the flu.

What are the causes of dehydration?

  • Fever
  • Heat exposure
  • Too much exercise
  • Vomiting, diarrhea, or increased urination due to bacterial or viral gastroenteritis, food poisoning or secondary to other medical conditions such as diabetes, inflammatory bowel disease, and other non-infectious causes.
  • Consumption of alcohol

What are the symptoms of dehydration?

  • Dry mouth
  • Thirst
  • Dizziness
  • Rapid heartbeat
  • Weakness
  • Muscle cramps
  • Headache
  • Confusion

So how much water do you need to drink every day? We are all different and have different activity levels during the warmer months, so only you know how much water you need every day. How can you tell if you getting enough liquids? If you feel thirsty your body is already partially dehydrated. Another sign can be found in the bathroom. Yes, we went there. If your urine is clear or light-colored, you are doing fine. If it is yellow, then it’s time for more water.

Here are some tips to keep you hydrated:
  • Drink before, during, and after exercise. You may not sweat as much or feel as thirsty as you do during the summer, but keep drinking.
  • Drink half of your body weight in fluid ounces every day. A 120-pound woman should drink 60 ounces of water per day.
  • Balance diuretics with water. Diuretics (like alcohol and caffeine) cause more water loss through urine.
  • Eat more water-based foods like soup, fruits, and vegetables. They are a great source of hydration and nutrients.
  • Reduce the amount of sodium in your diet.

If you need one more reason to stay hydrated this time of year, here you go: Too little water makes it tougher to keep off extra pounds. A well-hydrated body can help control your appetite and break down fat for energy more efficiently. You’ll be happy you hydrated when swimsuit season rolls around!


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