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Staying Hydrated Is Never Overrated

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With the days getting hotter and hotter, we want to make sure our bodies are constantly prepared for anything thrown at us. That includes a big one, being dehydrated. It’s common in the summer to feel like you aren’t taking in enough water since summer time is all about go, go, go. But, you have to remember that keeping your health in tip top shape is the best thing you can do for yourself no matter what season it is, or how busy you may be.

1. Water, Water, Water!

Even though the amount of water you should intake daily can vary depending on a variety of things like weight, height, age, etc. there are still some set recommendations that have been found in different studies to give us a rough idea on how much water we should consume each day. Water is a necessity for our everyday life to keep your body at a normal temperature, to help with joints, to protect tissues, to give you energy, and get rid of waste (CDC). One great way to remember to drink more water is investing in a water bottle. Not a plastic bottle that you’ll end up possibly forgetting to recycle, but one that is dishwasher safe and BPA free plastic or glass bottle. This will not only help you, but it’s great for the environment as well! We suggest you get a few different sizes to cover all your bases. Purchase a larger one for when you’re just sitting around, and get a more reasonably sized one for traveling and exercise. This will promote more water intake and prevent less waste at the same time! If you aren’t big on drinking just water by itself, add some pizzazz to it! You can do this by adding fruit slices or coconut ice to your water, or by trying out unsweetened flavored waters. Then eventually try and get into the groove of slowly taking out the additives and embracing the simple, yet satisfying, effects and taste of plain ol’ H2O.

2. Stock up on Water Enriched Foods

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Water is the most obvious answer when it comes to staying hydrated, but keep in mind that some foods are super rich in water too! It’s sometimes hard to stay on top of consuming a certain amount of water per day, but incorporating hydrating foods is a great way to keep dehydrating away, and bring in lots of water. Some of the most hydrating foods are cucumbers, cantaloupes, watermelon, bell peppers, carrots, and broccoli. You can find a full list of even more hydrating foods here. Even things like applesauce, popsicles, yogurt and jell-o are super hydrating, but we suggest everyone sticks to the fruits and veggies as much as possible to ensure you’re getting the most pure vitamins and nutrients out of your hydrating foods.

3. Vitamins Can Hydrate You Too

People tend to gravitate toward things like Gatorade when they’re trying to hydrate themselves since it has electrolytes in it. Only issue is that Gatorade drinks are typically heavy in sugars, carbs and sodium. You can get the proper vitamins naturally by taking supplements in unpleasantly hot weather conditions if you aren’t getting them in your diet naturally. Electrolytes are in charge of directing water and the nutrients along with it to where your body needs it most (elete). Calciumchloride, magnesium, phosphorous, potassium and sodium (The Vitamin Shoppe) are all what make up the electrolytes we need to function. To kill two birds with one stone, we sell a pill container and water bottle together that would be super useful for keeping track of daily vitamins, and getting in that daily water intake too!

4. Pay Attention To your Weight

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The more you sweat, the more you gotta sip! No matter what type of exercise you’re doing, you’re losing water in the process. Dehydration while working out can cause drowsiness, exhaustion, headaches, cramping and decreased coordination (Very Well Fit). A suggestion to stay hydrated during your work outs is to weigh yourself before and after your workouts. Once you determine this you then can base how much water you need to drink post-workout. You should drink about 16 to 24 ounces of water for every pound you’ve lost (Health.com).

Consuming just the right amount of water is beneficial for you in so many ways internally and externally. If you’re not taking the time to hydrate yourself there are short term and long term effects that can be brutal to your body. Things like a dry mouth, under eye bags and feeling weak (Noble Beverages) are just some of the short term issues that dehydration causes. As for long term it can effect how your brain functions, the intensity of your mental health issues, your skin, your organs and immune system (Foxelli). So be sure to fill up on plenty of H2O to keep your body happy and healthy, especially during these upcoming summer months!

Getting Summer Ready

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Summer is coming around the corner quick, and being prepared to stop hibernating and start getting out there again isn’t always easy…especially since winter has seemed a bit more rough than normal. Luckily we have some tips for you to help get you summer ready and STAY summer ready all season long.

1. Take Your Vitamins

It’s encouraged to take vitamins year round, but some can be even more valuable in the summer due to the benefits correlating with this time of year. One of the best supplements you can take during the summer time is a vitamin A. There have been studies on the link between vitamin A and preventing skin cancer. The evidence in the studies suggest that if vitamin A is taken daily it can reduce the risk of melanoma. It can even help with already damaged skin from sun exposure! Vitamin D does naturally come from the sun, so you may not think you need to take it during the sunniest season of them all, but there are quite a few things to consider before determining that you don’t need it during the summer. There are exceptions depending on where you live, how exposed you are to the sun, if you’re wearing sunscreen, how much sun you are getting daily and what time of the day you’re outside. Most people don’t get the sun exposure they need during peak sun hours, so taking this supplement will boost your vitamin D levels you are missing out on. Vitamin C is chock full of nutrients that are essential for summer. It has been show throughout studies that it actually helps the body react properly to stress that is induced by heat. Vitamin c also helps bring down the risk and chance to develop things like heat rashes and exhaustion goes down.

2. Consume Lots of in Season Fruits and Veggies

(Aleksandar Mijatovic / Adobe Stock)

There’s no denying that it’s pretty effortless to enjoy fruits and veggies during any season, but when they are in season it means they’ll be in tip-top shape just for you! Not only will their taste be at it’s prime, but they’ll be in their most nutritious state as well. Eating vibrant produce that’s in season during the summer will be a huge help to stay on top of essential nutrients that you’ll need to keep your energy up and have you feeling refreshed. Some suggested fruits to consume during the summer include; apricots, Asian pears, blackberries, blueberries, cherries, figs, grapefruit, jackfruit, key limes, mulberries, peaches, strawberries and watermelon. Some veggies that should be added to your grocery list this summer are; beets, bell peppers, crookneck squash, cucumbers, eggplant, green beans, lima beans, peas and zucchini. You can get a full list of in season summer fruits and vegetables here.

3. Activity

If you are someone who normally is more into short walks to the couch with three huge heaping scoops of ice cream, rather than long strides around a track, no problem! We tend to sometimes scare ourselves with the word exercise, when in reality it can actually be something we find just as pleasurable as sinking into our beds after a long work day. There is no denying that it is hard to transition into being an even somewhat active person again after being cooped up all winter. But you can start getting back in the groove by taking time out of your day for minimal and enjoyable activities. Try to at least get a minimum of 60 minutes of some sort of physical activity. Whether it’s casual biking, going on walks, doing some yoga, or even starting up a garden, you can find ways to get in an hour of activity and exercise while still keeping it entertaining.

4. Plant Indoors

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Loads of people love when summertime comes because this means everything is in full bloom, and planting lively and beautiful living organisms is a huge spirit booster. One thing some people don’t always consider is planting more indoors. There is an assumption that it is easier to sustain a plants life with it living outdoors, but that isn’t always true! Some plants are easier to take care of indoors than outside. The main benefit of having houseplants is that they are natural air purifiers. They act like a sponge and remove toxic elements out of the air within your home. NASA had even done a study on this and found that you could prevent yourself from getting sick by having certain plants in your living space. Not only do they help with your physical health, but they can improve your mental health as well! There have been studies that show having indoor plants can reduce stress, drive creativity and can improve your mood all around. If you end up planting fruits and vegetables, this can be a great way to save money! Saving money is always important, but with summer means more things to do, and with more things to do comes spending more money. So in doing this, you’ll be able to not only benefit health wise, but also boost your bank account! Even from an aesthetic point of view, they always add a great pop of color and peppiness to any indoor space.

 

Being summer ready doesn’t always need to be about achieving Kim Kardashian’s body in under a month, but it is always about feeling your best by making simple yet effective changes that will improve your mental and physical being.

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