Water might seem like the new “in” thing. These days, it’s difficult to thumb a supermarket tabloid without spotting at least a few water-bottle-toting celebrities. But in addition to being a favorite accessory of Hollywood A-listers, water is also essential to your health. Water makes up approximately 60 to 70 percent of the human body by weight, so all of us need to stay hydrated to keep our bodies running smoothly. 

These simple tips can help make getting enough fluids part of your daily routine:

• Have something to drink when you first get up in the morning.
• Carry a plastic water bottle with you during work hours and when you are away from home for long periods of time.
• Try to drink something before, during and after exercising, especially in hot weather.  Drink water every 15 minutes as you exercise. 
• Remember to drink before you get thirsty.
• Try to limit decaffeinated and sugary beverages.  Caffeine acts as a diuretic and can cause you to lose fluids quickly.  In addition to having extra calories, the fructose, or natural sugars, in fruit juice can slow your body’s ability to absorb fluids.
• Monitor your fluid intake, factoring in foods. Most of what we eat contains some water, especially fruits and vegetables.  Packing ready-to-eat fruits in sealable plastic bags can be a great way to restore fluids and vitamins during outdoor activities. 
• Keep a glass, cup or plastic bottle of water next to your bed.
• Learn the signs and symptoms of dehydration.

Remember to drink before you get thirsty and be alert for common signs of dehydration:

• Dry mouth
• Excessive thirst
• Infrequent or dark urination
• Muscle weakness or cramping
• Headache
• Dizziness or lightheadedness
• Tiredness
• Sunken eyes
• Inability to produce tears
• Water not only wards off the effects of a hot summer day, but staying hydrated is going to make you feel better and when you feel better you certainly perform better.

Take care of you

kevincain@suddenlink.net