Stay Hydrated – Stay Cool – Stay Healthy

When the temperature rises, getting enough to drink is important whether you are active outside, traveling or just sitting in the sun. People who are over 50, are overweight or have heart conditions may need to take extra precautions to stay safe in the heat.

Some benefits of staying fully hydrated include: 

• Increased energy and brain function. Studies show that even mild dehydration (1–3% of body weight) impairs brain function.
• Helps prevent and treat headaches. A headache is one of the most common symptoms of dehydration, and improper hydration can trigger migraines.
• Aids in weight loss and management.  Water makes you feel fuller and increases your metabolism.
• Helps regulate body temperature.
• Lubricates joints and protects the spinal cord.
• Helps the heart more easily pump blood through blood vessels.  Your heart does not have to work as hard!

Most people have been told they should drink 48–64 ounces of water each day — and that is a reasonable goal. However, different people need different amounts of water to stay hydrated, and how much you need can be affected by:

• Age
• Activity level
• Diet
• Climate
• Health conditions
• Certain medications

Listen to your body, but remember, if you feel thirsty, you are already dehydrated. 

While plain water is best for staying hydrated, other drinks and foods can help, too. Water can be found in fruits and vegetables (for example, watermelon, tomatoes and lettuce), as well as in soup broths. Fruit and vegetable juices, milk and herbal teas add to the amount of water you get each day.

• When you feel hungry, drink water — thirst is often confused with hunger.
• Drink a glass of water before each meal — it helps you eat less.
• Carry a water bottle with you and refill it throughout the day.
• Freeze some freezer-safe water bottles. Take one with you for ice-cold water all day long.
• Serve water during meals and order when drinking out. It will help you save money and calories!
• Eat more foods high in water
  • Lettuce: 96% water
  • Celery: 95% water
  • Zucchini: 95% water
  • Cabbage: 92% water
  • Watermelon: 91% water
  • Cantaloupe: 90% water
  • Honeydew melon: 90% water
• Add a wedge of lime or lemon to your water to improve taste.
• Drink on schedule. Drink water at the top of every hour or use a free app to remind you to drink and track your water consumption.