Get Your Summer Water Fix
If there is magic on this planet, it is contained in water. – Loren Eiseley
Water surrounds us everywhere – oceans, lakes, ponds, rivers, streams and even puddles. It brings us peace through the sound of its lapping waves. It creates a sense of relaxation with the steady drops of a summer rain. It rejuvenates us with a splash of cold water on our face. It cleans us with a welcome shower after a great workout. The sound and feel of water alone creates a need in our daily lives, without even taking a single sip! But it is that sip that conveys our true dependency on water and its magical properties.
Are you ready for some crazy statistics? The human body is roughly 60% water. Water is 30% of bones, 64% of skin, 73% of our brain and heart, 79% of muscles, 83% of our lungs and a whopping 92% of our blood! Water is also important for maintaining core temperature, balancing pH levels, transporting nutrients to every cell in the body, flushing waste out of the body, lubricating joints and acting as a shock absorber to protect the brain and spinal cord. As you can see, water is vital to every basic function in the body. Did you know it can also hinder your performance in any summer sports?
Dehydration can decrease strength by 2%, power by 3% and high intensity endurance by 10%.
Wow, with these statistics, it’s easy to see why water intake is so important! Each sip of water not only hydrates every cell in your body, it also determines your level of performance for any workouts or races. With the warm and humid weather of summer, it becomes critical to get that water fix! So how much water should you drink?
Water needs can be very individualized, based on age, gender and activity level. But a good rule of thumb is 90-95oz (12 cups) per day for women and 125-130oz (16 cups) per day for men. I know, I know; that sounds like a lot, but this includes fluids from ALL foods and beverages. Vegetables and lean proteins are high in water content; processed foods are not. The higher your intake of quality vegetables, fruits and proteins, the more water you naturally have in your diet. Here are 5 great ways to increase your water intake:
Add fruit to your water. A ‘flavored’ drink of added lemon, orange, watermelon, or even cucumber enhances the taste of your water. This makes water more enjoyable to drink and easier to get to your optimum intake.
Load up on veggies. We naturally crave fresh, cool foods during the summer heat and leafy greens can have up to 92% water. Take advantage of this craving by loading up on salads and veggies any way you like them!
Enjoy summer fruits. This is the peak season of berries and melons, both of which are high in water content. Remember that pink watermelon mustache of your younger years? Enjoy it once more!
Drink from a straw. Buy curly straws, colorful straws, or even a fun glass to drink from. Make your water ritual fun!
Sip during your workouts. No matter how much you sweat, the warmer weather is already dehydrating you. Keep a bottle of water with you every time you work out or enjoy the outdoors.
Whether you’re swimming at the lake, walking through the waves, listening to the summer rain, enjoying a colorful plate of vegetables or sipping your lemon water through a straw; it’s summer time, enjoy your water fix!