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How to stay hydrated this Summer

Updated: Aug 24, 2020

Keeping hydrated is important all year round, but particularly so in the Summer. Being dehydrated can cause fatigue, reduce blood volume and circulation, impair your ability to lose heat, and digestive issues. Common signs of dehydration include: increased thirst, dry mouth, fatigue, headache, dry skin, dizziness and muscle aches and pains. Here are some tips to help you keep hydrated: Drink plenty of water As a general rule it is advisable to drink half of your body weight (in pounds), in fluid ounces. For example if you weigh two hundred pounds, you should drink one hundred ounces of water per day. More will be needed if you sweat and conduct in physical exercise. Urine should be a light straw colour. REMEMBER caffeinated beverages do not count in your daily fluid intake, since caffeine is dehydrating. If you do choose to drink caffeinated drinks try Green Tea as it has less caffeine in and many health benefits.

Don’t forget about electrolytes

Electrolytes are minerals that carry an electrical charge. They are vital for not only our health but our survival. They initiate cell functions across the body, hydrate us, produce energy and stimulate muscle contractions. To ensure you are consuming enough electrolytes try the following:

  • A nutritious diet (Coconut water, Turkey, Watermelon, Tomatoes, Bananas, Yogurt, Raisins, Spinach and Oranges are particularly rich in electrolytes).

  • Drink plenty of water – but not too much as this will flush electrolytes out the system.

  • Don’t overuse diuretics.

  • Don’t eat too much salt as it can deplete you in other electrolytes.

  • Don’t exercise during the hottest parts of the day.

  • If exercising intensely make sure you make a special effort to hydrate and restore electrolyte balance.

  • Talk to doctor if you take any medication as many deplete our electrolytes.

Make your water more palatable

If you don’t like the taste of water, try adding a drop of lemon and/or lime juice, or make infusions by adding fruit or vegetables to your favourite water bottle to allow the flavours to infuse. For example, try ginger, cucumber, berries or mint. Herbal teas are also ideal for counting towards your water intake (you can even add ice to make a cool drink out of your favourite fruit tea).

Filter your water

It's great to consume lots of water for your health but quality is also key. Harmful contaminants may be found in tap water – including pesticides, heavy metals and plastics. Try a carbon-block water filter which remove most of the contaminants but allow important minerals to remain. Written by Nutritional Therapist Emma Bulbeck. If you would like more information on the services offered by Emma, visit or follow Emma on Instagram at @emmabulbecknutrition

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