Summer is right around the corner, and in most locations in North America, it may feel like we have already hit those hot and humid temperatures. With the hotter temperatures rising, hydration is likely on the forefront of your mind, and if not, it should be.
Am I dehydrated?
First, how do you know if you are dehydrated? You may be dehydrated if two or more of the following markers are present:
- Dark color urine
- Urinating less than 4 times a day
- Leg cramps
- Feeling thirsty
- Dry mouth and/ lips
- Feeling dizzy or lightheaded
How much fluids do I need?
Adequate hydration is extremely crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves sleep quality, memory, and mood. Ideally, most people should drink 6 to 8, 8-ounce glasses of water each day or ½ their body weight (pounds) in ounces a day. For instance, a healthy person who weighs 120 pounds would likely benefit from drinking about 60 ounces of fluids a day. That’s a reasonable goal. However, different people need different amounts of water to stay hydrated. For individuals with certain chronic conditions, fewer than 6-8, 8-ounce glasses of water may be necessary. This can be determined by discussing your individual recommended intake with your health care provider and pharmacist.
What types of fluids are best to stay hydrated?
Ideally, water is recommended, but there are some other fluids that can quench your thirst and prove to be beneficial to your health.
- Herbal Tea– Herbal teas are a great option to increase your fluid intake while also providing your body with additional medicinal uses. Try our teas we carry at Avant Pharmacy & Wellness or pick up a box of tea bags on your next grocery run.
- Fresh fruit and fresh squeezed fruit juices– Melons, strawberries, peaches, and pineapples are packed with water and a great way to refresh. Also, fresh squeeze juices are a great alternative to purchasing sugary fruit juices that are premade. Added and artificial sugars can lead to more dehydration.
- Infused water- Not a fan of plain water? Try infusing your water with fresh fruit and herbs. Try strawberry and mint, lime and basil, or lemon and lime infusions for some tasty, no sugar, drinks that will definitely have you feeling refreshed and recharged throughout the day.
- Pre or post training recovery drinks- Low sugar recovery mixes and drinks are a great way to quickly feel hydrated after exercise, excessive sweating, or long sun exposure. Avant Pharmacy and Wellness carries some great options including Liquid I.V.®, Biolyte®, Evolve Energy powder, or LMNT Hydration. All of these options can be found on our website or in our store.
- Intravenous (IV) Hydration- During times of excessive or frequent dehydration, intravenous (IV) hydration can be a safe and fast way to provide your body with the nutrition it needs. IV Hydration can provide your body with additional benefits beyond hydration including improved wellness, decrease recovery time, improve and boost immunity, and improve energy levels. Keep a look out for our IV hydration services coming soon!
Limit or avoid highly caffeinated drinks such as coffee and soda. Stay away from sugary drinks by checking the carbohydrate and sugar contents on the label. Be careful… many “no sugar” or “low sugar” drinks contain artificial sweeteners that may worsen dehydration and cause a host of other problems down the road.
Check out our online shop or come by our Monroe Rd. location and we can help answer any questions you may have and help you pick out the right products for you.