How much water should you drink?
In the summer, our body is sweating more because of hot weather, so it becomes even more critical to stay hydrated with this increased water loss, says Samantha Blizzard.
"Keeping hydrated is immensely important for more reasons than I could list," says Blizzard, a registered dietitian working for the Atlantic Superstore in Charlottetown and Montague, P.E.I.
Water makes up approximately 70 per cent of our body. Our organs need water to function properly, and it helps deliver nutrients to our cells, which is crucial for maintaining optimal energy levels, she explains.
Water is a major contributor to internal temperature regulation, lubrication of the joints, the health of our digestive tract and much more, says Blizzard.
“If we don’t get enough water, you can expect a variety of uncomfortable dehydration symptoms, including low energy levels, headaches, excessive sweating, muscle weakness, confusion, cramps and even dizziness or fainting,” she says.
Certified nutrition coach Suzi Fevens of Waterville, N.S. says aiming for eight glasses of water a day is a good starting point, but you can also calculate your individual needs.
"We need 30 millilitres of water per kilogram of body weight. If you are exercising, you will need additional water on top of that recommendation," she explains, adding that it's wise to add an additional 500 ml of every hour of exercise you do in a day.
To keep track of water
intake, Fevens suggests figuring out how many times you need to fill a water bottle to hit your daily requirement. Then, to make sure you don't lose track, put rubber bands around the bottle equalling the number of times you need to empty it. Each time the bottle empties, take one off and refill. When the elastics are all gone, you're done, she says.
“If you are working out in extreme heat or for a prolonged duration, like over an hour at a time, then an electrolyte supplement is a good idea," Fevens says. "But if you are just going for a walk, a short run, or taking an exercise class, it's not necessary."
Keep in mind, says Blizzard, that it is possible to become overhydrated, too. Overhydration throws off our electrolyte balance and is quite dangerous.
OTHER SOURCES OF HYDRATION
Water is the ideal choice, says Blizzard, however, we can also get fluid from a variety of other sources. Fruits and vegetables - like watermelon and cucumber - as well as milk, soups, tea, coffee, and fruit juice will all add to your total, too.
"These sources, in addition to our water intake, will all contribute to hydration throughout the day," she says.
Fevens urges clients not to count juice, coffee, or caffeinated teas toward their daily total.
“If we tell people that drinking juice and coffee count as water intake, they could take that to an extreme and drink eight cups of coffee and call it a day,” she says.
NEW OPTIONS
As for refreshing summer drinks, Blizzard likes flavoured waters for a refreshing, carbonated drink. Check the labels - options like one sold under the PC brand contain only two ingredients: carbonated water and natural flavours.
Other popular new drinks this summer include the yuzu, a Japanese citrus fruit described as a cross between a lime and a grapefruit.
"It’s one of the hottest new food trends, and is full of antioxidants," she says, adding that PC has a line of these drinks that work well on their own, as a cocktail mix or even used in a sparkling cold brew coffee - and even better, they contain less sugar than juice and less caffeine than a conventional cold brew.
"The inclusion of a splash of yuzu citrus brings out the smooth cold brew with added sweetness," Blizzard says.
Planning to make cocktails or crack a cold one? Alcohol is a diuretic, meaning it dehydrates the body when we drink it, says Blizzard, so don't count it towards your hydration total for the day. In fact, she says, plan to compensate for it instead - it's recommended to alternate drinking a glass of water for every alcoholic beverage you consume.
"It is important if you choose to consume alcoholic beverages that you stay hydrated as well to avoid dehydration of the body, especially in the summer when it is hot outside," she says.