It’s no secret that summer in the Dallas-Fort Worth area can take a toll on one’s body. A combination of high temperatures, humidity, and abundant sunshine can make some months seem unbearable. For many locals — especially those who are physically active — dehydration is a concern. Whether you enjoy a daily jog or you have a child in sports such as football, staying hydrated during the hotter months of the year is very important. In fact, the CBS affiliate station of Dallas-Fort Worth has identified dehydration and overheating a top concern among athletes. Following are some helpful tips for staying hydrated throughout the rest of the summer.

Sweat and Exertion Impact Hydration

Even if you drink adequate amounts of water, physical exertion can affect your body’s water content. Sweat and exertion, especially when temperatures and humidity is high, can quickly dehydrate the body because water and electrolytes cannot be imbibed as quickly as they are depleted. The Mayo Clinic lists endurance athletics and exposure to hot weather as significant risk factors for dehydration.

When to Drink Water

While the quantity of water consumption is important, there are other factors that come into play for maintaining optimal hydration. The general rule is to consume at least 64 ounces a day, but this may not be enough water for some folks depending on their physical activity, diet, and body weight. LifeHack.org recommends consuming water throughout the day rather than in large, infrequent amounts. Make drinking water a priority by keeping it readily available (i.e., placing full reusable bottles in your vehicle or purse). If you need help keeping track of when to consume water, consider labeling your bottles with a permanent marker. Mark your bottle with horizontal lines to signify how much water you have drank in hourly increments.

Tips for Maintaining Hydration

Sometimes drinking water can seem boring or mundane. To help remedy this, people may turn to other types of beverages such as a soda or beer to break up the monotony of drinking plain water. Fortunately, there are ways to stay hydrated without increasing sugar intake drastically or drinking beverages that have diuretic ingredients.

Infused Waters

Infusing water with fruits and herbs is a great way to enhance flavor and even add some beneficial vitamins and nutrients. You can easily transform a pitcher of plain water into something tasty and healthy with a combination of sliced apples, berries, lemon or lime wedges, and herbs like mint. Shape Magazine and Buzzfeed offer some easy recipes for flavor-packed infused water.

Sources of Electrolytes

If you’re an endurance athlete or work outside, you may want to alternative plain water with electrolyte-infused beverages. Sports drinks like Gatorade are one popular source for rehydration, but there is also vitamin- and electrolyte- infused waters available such as SmartWater and Vitamin Water. Coconut water is another healthy alternative you could try to vary up your daily hydration routine.

Committing to hydration and adding variety to your routine can help reduce the likelihood of dehydration and its unpleasant side effects — especially during the hottest months of the year. Remember to keep track of your intake and sip on water throughout the day.

Image Source: Wikimedia Commons

[cf]skyword_tracking_tag[/cf]