It’s easy to get dehydrated, whether you’re sweating outside or having a quiet weekend in front of the air conditioner.
It’s something to be aware of all year, but staying hydrated is especially important during the warmer months. Your daily recommended water intake depends on a lot of factors, including your sex, age and activity levels, but the general suggestion for women is approximately 2.7 liters (91 ounces) of total water and an average of approximately 3.7 liters (125 ounces daily) of total water for men.
So, how do you make sure you’re getting enough water each day? Check out some of the tips below to keep feeling your best this summer:
Staying Hydrated at Work
Make water more interesting. If you struggle to drink plain water, other hydrating options include flavored waters, sparkling water, and low-calorie sports drinks and drink mixes. Caffeinated drinks like coffee, sodas and teas can be dehydrating.
Don’t wait until your thirsty. If your mouth is feeling dry or you’re starting to get a headache, you’re likely well on your way to being dehydrated. Drink water at intervals throughout the day, even if you aren’t feeling thirsty, to avoid letting dehydration sneak up on you.
Carry a reusable water bottle. If you have trouble remembering how much water you’ve had in a day, consider buying a reusable water bottle and pay attention to how much liquid it holds or choose one that has the ounces marked along the side. That way, you’ll have an easier time tracking your water intake throughout the day.
Stay away from energy drinks. Caffeine and sugar provide a big boost in energy, but they also dehydrate our bodies. Energy drinks have contributed to incidents of dehydration and heat exhaustion at Mohawk manufacturing locations. It’s best to avoid them entirely and drink water instead. But if you rely on that caffeine kick to keep you going, always make sure to drink plenty of water before and after you consume coffee, tea or energy drinks.
Staying Hydrated at Home
Start and end your day with water. Having a glass of water right after you get up or while you’re getting ready for the day starts you off on the right track, and finishing your evening with a glass of water before heading to bed can help make up for any water you might have missed during the day so you aren’t waking up already dehydrated.
Get water through the foods you eat. A lot of foods naturally contain water, especially fruits and vegetables. Some of the best options containing the highest amounts of water are grown during the summer months, making it easier and more affordable to pick out some of these water-rich foods: watermelon, cucumbers, pineapple, celery, spinach, strawberries, oranges, tomatoes, and grapefruit.
Avoid excessive alcohol and caffeine. Both alcohol and caffeine can be dehydrating, especially in large amounts, so make sure you’re drinking a glass of water to match each drink. This can avoid waking up dehydrated the next morning.
What are some of your favorite tips for staying hydrated? Share in the comments below!
This article is part of the 2019 summer safety series, featuring tips on how you can stay safe both at work and at home during these warmer months. Check back each month for a new safety topic with healthy tips that can benefit you and your family.