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Staying Hydrated This Summer



The human body can survive days without food, but not without water. We are all aware of the importance of staying hydrated, however, drinking water can sometimes be challenging. So, what can we include in our daily routine to increase our water intake? If you find yourself in these situation stay tuned for some practical, quick, and easy tips to stay hydrated this summer!




WHY do we need to stay hydrated in the first place?


Well, most of our body is made of water. Every cell, tissue, and organ requires water to function properly, hence why hydration is so necessary for survival.

What else does water do?


Besides hydration, water aids our body with many of its functions, here are some examples:

  1. Acts as a vehicle for nutrient and oxygen transport

  2. It maintains healthy blood pressure and body temperature (97°F to 99°F)

  3. It helps us reduce our toxic burden by supporting liver, kidney, bowel, and respiratory function

  4. It protects the spinal cord and lubricates or cushions the joints

  5. It hydrates your skin and keeps it youthful

  6. It decreases constipation

  7. It can alleviate migraine headaches

  8. It can boost your energy


How much water should I drink? Can I substitute for other drinks?


Everyone has unique requirements to reach optimal hydration. Important determining factors include your amount of physical activity or the climate you’re in. Warmer environments will require your body to drink more water than cooler ones. A good rule of thumb is to consume half of your body weight in ounces per day. Other liquids such as juice, coffee, or soda will also hydrate your body; however, many of these drinks contain extra calories or sugars, so be mindful when consuming them.


How do I know if I am dehydrated?


It is very important to recognize signs of dehydration. Here are some common ones

  1. Decreased urine production

  2. Darker urine production than what you’ve seen in the past

  3. Extreme thirst of dry mouth

  4. Sleepiness or fatigue

  5. Extreme dry skin

  6. Headache

  7. Confusion, dizziness or lightheadedness

  8. Constipation

  9. Muscle aches or pain

  10. Low blood pressure

If you are concerned that you may be dehydrated, seek medical advice.


How can I drink more water?


The opportunities are endless! Here are some useful tips and recipes on how to improve your water and liquid intake.

  • Carry a handy water bottle with you, if it’s there you will most likely use it

  • Eat delicious foods that are full of liquids such as watermelon, oranges, or grapefruits

  • Set goals for the day

  • Drink some relaxing tea at night

  • Coconut water is also a great source of electrolytes, use it in your smoothies!

  • Pomegranate juice (for all those antioxidants)

  • Set a reminder on your phone to drink every hour!

Add flavor to your water!


Fruit is your friend and there are so many combinations you can do! Here are some of our favorites:

  1. Cucumber and mint water

  2. Strawberry and mango water

  3. Orange and blueberry water (slice the blueberries for improved taste)

  4. Lemon and ginger water

Slice fruit and add it to your water, let it sit for stronger flavor and keep refilling throughout the day!


If you would like more nutritional guidance or useful steps to improve your hydration, book an appointment with Voda now!


Stay well,

By: Cristina Ortiz

Voda Medical Clinic Intern Team

Disclaimer: This article has not been evaluated by the FDA and is not intended to treat, diagnose or cure any condition. Information provided is intended for educational purposes or opinions for the general healthy public. Always seek guidance from a medical provider before implementing any changes in your life. This is not intended for use as medical advice and is not a substitute for medical advice or treatment for specific medical

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