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As the first rays of summer stretch over our community, we hope you’re all beginning to take advantage of those long days. For many of us, the slow return to day-to-day normalcy includes adding in some long-awaited outdoor activities. Whether out for a hike or swim, or enjoying gardening or a walk in the park, we want to reaffirm that hydration is key for all of us!
How much water do we need?
Summer in Northern Nevada can make us break a sweat as soon as we leave the house, so it’s important that we replenish those lost fluids to avoid dehydration. Our bodies are more than 60% water, and we can lose up to 2 liters of water via sweat in just one hour of warm-weather activity.
Drinking enough water throughout the day improves sleep and energy levels, plumps skin, and can help manage weight: it is easy to misinterpret thirst as hunger, so we may consume excess calories when all we really needed was water. Water is also essential in all bodily functions including digestion, so proper hydration keeps us feeling regular and well.
So, how much water should we be drinking? Generally, between 64 and 80 ounces (8-10 cups) of water a day is sufficient. Listen to your body: it is possible to over-hydrate, so monitor the color of your urine (it should be very slightly colored) to make sure you’re staying on track with your needs. Additionally, if you’re feeling thirsty, your body is telling you you’re already behind—kick up your hydration to get back on track.
Nutrition Connection Quick Tip: If you’re having trouble drinking enough water each day, try infusing your water! Add lemons, cucumbers, or strawberries, and herbs like mint and basil. Running short on time? Try freezing your additions into an ice cube tray beforehand to make infusions quick and easy. You can also add a drop of your favorite doTERRA essential oil for an easy flavored water on the go.
If you’d like additional consultation on your personal goals, we’d love to hear from you. Please schedule an appointment by calling (775) 360-6500, or visit NutritionConnectionNV.com.
Karen Fisher, MS, RD, LDN, CDE is a dietitian in Reno, Nevada, happily promoting the benefits of healthy foods at her nutrition consulting firm, Nutrition Connection.
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