Stay hydrated during warm weather stretch

Adequate hydration is important all the time, but with increasing temperatures and higher humidity, it is crucial to stay well hydrated.

According to ­­­­­­­­­­­Erica Krause-Wagner, NP, Family Medicine nurse practitioner at the Gundersen Lansing Clinic, “Water plays a role in regulating body temperature, removing waste, cushioning joints and protecting your tissues and organs. Water makes up about sixty percent of your body weight. Every system in your body depends on water. Without water, the body will start to shut down after about a week, and it will become extremely difficult to sustain life.”

Krause-Wagner says a good way to determine if you are well hydrated is to check the color of your urine to determine your hydration level. If the color of your urine looks like the color of apple juice (dark), that is an indication that you are dehydrated. If the color of your urine looks more like the color of lemonade (light), that indicates proper hydration.

If you feel you are not getting enough water, Krause-Wagner offers the following tips to help you stay hydrated.

· Carry a water bottle for easy access.
· Make your own flavored water. Add interest with a slice of lemon, lime or cucumber.
· Freeze some freezer-safe water bottles for cold water on the go.
· Choose water instead of sugar-sweetened beverages.
· Limit sports drinks: The electrolytes in these can be helpful if you’ve been perspiring heavily for long periods, but even then water is a good choice.
· Choose water when eating out.
· Try tea: Unsweetened tea - particularly antioxidant-rich green or black tea  - is another healthy alternative.
· Eat plenty of produce: Many fruits and vegetables can help satisfy your body’s hydration needs. In fact, about twenty percent of your fluid intake comes from food sources.

While five to eight daily servings of water are a general guideline, your body’s needs may vary. You should drink water or another healthy beverage with every meal, and then sip on water throughout the day. “When exercising, especially in hot or humid weather, you will need to increase your fluid intake. Drinking on a schedule based upon your sweat loss before, during and after exercise can help you stay properly hydrated so that you can feel and perform at your best,” suggests Krause-Wagner.

Fluids are not absorbed any faster when consumed cold or at room temperature. Contrary to popular belief, temperature does not affect fluid absorption. You should drink a beverage at a temperature that is most appealing to you.

For more information, contact your primary care provider or contact the Gundersen clinic nearest you.