It is no news to anyone that summertime in Houston is especially hot. Staying hydrated is especially important for all walks of life. How much water should you be drinking? You have most likely heard the general rule of drinking half of your weight in ounces per day. This is a rough estimate but a good place to start.
A healthy body is designed to send thirst signals when the body becomes depleted of fluids. However, with Houston’s heat and humidity, waiting until you feel thirsty is not always advisable. Thirst centers in the brain are not activated until a 1% body water loss has occurred. For a person who weighs 150 lbs., that leads to a loss of 1.5 lbs of water. Symptoms of dehydration that may occur with as little as a 2% water deficit include fatigue, confusion or short-term memory loss, and mood changes (irritability or depression).
If you frequently exercise it is not recommended to wait until you’re thirsty. Initiate any exercise in a hydrated state and follow a schedule with these basic guidelines:
- Within 2 hours before exercise – drink 16-20 ounces
- During exercise – drink 8 oz every 15 minutes; if exercise lasts longer than 1 hour, replace sodium and carbohydrates.
- After exercise – drink 16 oz for every pound lost during activity; to do this, you must weigh yourself before and after activity.
Anchor healthy water habits by starting your day with drinking 2 cups of water (16 oz). Drink at least 1 glass of water before each meal to help with satiety. This habit allows you to effortlessly include enough hydration throughout the day. Another habit is to make sure that water is in front of you all day long. The constant reminder will have you reaching your quota before you know it.
Proper hydration can be met with food, beverages, and plain water. Electrolyte supplements, such as Liquid I.V., LMNT, and Nuun tablets are also a good option. What better way to meet your needs than by incorporating water-filled produce, like watermelon, cucumbers, cantaloupe, and berries? Here is a delicious recipe for you to try at home.
Cucumber Smoothie:
½ cucumber
¾ c strawberries, frozen
½ c mango, frozen
1 c almond milk, unsweetened
1 tsp honey
Ice
1 scoop whey protein, unflavored (optional)
Nutrition facts, 1 serving per recipe: 180 calories, 3 g fat, 0 mg cholesterol, 182 mg sodium, 43 g carbohydrates, 5 g fiber, 2.7 g protein
E. Denise Hernandez, MS, RD, LD