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It’s heating up and we all know it’s important to stay hydrated, but what does that really mean?

HealthTipThursday : Hydration Information 🚰 It’s heating up and we all know it’s important to stay hydrated, but what does that really mean? 💧

Here are our top five, science-backed hydration dos & don’ts:

DOs

1️⃣
Know what adequate hydration looks like for you. About 15.5 cups (3.7 liters) of fluids a day for men. About 11.5 cups (2.7 liters) of fluids a day for women. These fluids can be from water or other foods and beverages, but will vary based on activity level and heat. 🏊🚴🏼‍♀️🏃🏾‍♂️

2️⃣
Carry a reusable water bottle with you at all times.

3️⃣
Set reminders in your phone or watch to drink periodically or download an app that can “family” drinking to motivate you.

4️⃣
Eat hydrating foods like watermelon, cucumber, etc. 🍉🥒🍊🥥🍅

5️⃣
Drink before, during, and after each meal and each exercise session.

DON’TS

1️⃣
Don’t drink sports drinks or specialty “water” (i.e. Vitamin Water, Propel, etc). These are usually extremely high in sugar.

2️⃣
Don’t consume high quantities of caffeine or alcohol. They have a diuretic effect and will leave you more dehydrated. 🍺🍸🍹

3️⃣
Don’t wait until you’re thirsty. If you feel thirsty, your body is already dehydrated.

4️⃣
Don’t overlook symptoms of dehydration (dark urine, fatigue, headache, dry mouth, etc.). If you experience these symptoms, stop activity and hydrate immediately. Seek medical assistance when necessary.

5️⃣
Don’t overlook healthy flavor options. Add herbs or fruit to your water to add flavor without excess sugar and chemicals. 🍓🍈🥒