How to Stay Hydrated this Summer

Water is extremely important to the human body. It regulates body temperature, protects organs, aids in digestion, transports nutrients, and dispels waste.

According to the Food and Nutrition Board, it is recommended that women consume 91 oz daily, whereas men are recommended to consume 125 oz through beverages (80%) or in food (20%). It is important to note that active individuals need even more, especially if they are exercising in hot weather. Fluids can be met over the course of a day through foods, fruits, vegetables, and beverages.

How do I know if I am getting enough water?

Monitoring urine is a good way to check hydration level. Urine should be pale yellow (unless you are taking supplements which could darken the color after consumption).

Keep these healthy hydration tips on hand for when you plan exercise:

  • Drink 17-20 oz of water two hours before exercise
  • Drink 7-10 oz of fluid every 10-20 minutes during exercise.
  • Drink 16-24 oz of fluid for every pound of body weight lost after exercise.

A note about sports drinks:

If you are exercising fewer than 60 minutes at a low-to-moderate intensity, you should only need water.

If you are exercising more than 60-90 minutes at high intensity exercise, you may require an electrolyte or carbohydrate replacement.*

*Endurance athletes, or athletes exercising in extreme heat or altitude may require an electrolyte replacement.