As the mercury rises this summer, staying hydrated is the most important thing that we can do. According to the American Heart Association, when the temperature and the humidity are both above 70 degrees F, we have entered the dehydration danger zone and it becomes vital to sip water intermittently and drink water before, after, and during strenuous exercise.
Our bodies are nearly 75% water and our blood is about 80% water making it essential to replenish what we have lost, which is critical for the health of our heart. Keeping the body hydrated helps the heart more easily pump blood through the blood vessels to the muscles. And, it helps the muscles work more efficiently, increases alertness, controls appetite, and benefits your overall health in general.
The most essential nutrient to stay hydrated as the temperature increases is water.
Water is the maintainer of body temperature. Water removes heat away from your organs. The removed heat is carried through your bloodstream to your skin, causing you to sweat. As the sweat evaporates, this “allows you to cool off and maintain a safe body temperature for optimal functioning and health,” says LiveScience.com.
Don’t stay thirsty my friends! If you are thirsty you are already dehydrated. Keep a large water bottle or Klean Kanteen (to cut back on plastic waste) nearby to encourage yourself to drink water whenever and wherever you can before you become thirsty. Cool water is better than iced, considering the cooler the water the more it will hamper digestion. Add half of a lemon to soak up the hydration benefits of Vitamin C.
Begin exercise well-hydrated! Any time you exercise in extreme heat, such as hot yoga, supplement water with coconut water which has electrolytes and more potassium than bananas and most sports drinks. This prevents low blood sodium which dilutes your blood leading to impairment. If possible choose coconut water over the sports drinks because the mystery natural flavors and artificial dyes are not necessary.
Avoid energy drinks at all costs! Most energy drinks we consume contain large amounts of sugar and stimulants that can be detrimental and even threatening to our health.
Keep it raw! Snack on raw fruits and veggies all day everyday! The water in fruits and veggies are where most of their nutrients lie. So eating them raw means you’re getting the most out of your fruits and veggies. Berries contain 87% to 92% water. Baby carrots are 87% water. Peppers and spinach contain 92% water and celery leads the pack with 95% water.
To measure your hydration levels examine your urine! If you’re properly hydrated your urine should be pale yellow, almost clear. If your urine is dark like the color of apple juice that means that you are dehydrated. Other general symptoms of dehydration include general fatigue, dizziness, nausea, an increase in body temperature, weakness, and muscle cramps. Ignoring these symptoms can lead to heat stroke. In any situation, use common sense; if you don’t feel well, take the intensity down or take a break.
Don’t stay thirsty! Stay safe! Come join us at Wilmington Yoga Center![button url=”https://wilmingtonyogacenter.com/classes/yoga-class-schedule/” target=”_blank” size=”small” style=”coolblue” ]Class Schedule[/button]
