Last week we experienced the longest day of the year, and the sunshine has been absolutley glorious for over a week. Wimbledon commenced three days ago, a sure sign that Summer is here! In less than a month we have the Commonwealth Games right here on my doorstep. The baton passed through Alloway last week, and stopped of in Rozelle park in Alloway. Summer comes with it’s own set of health issues here, and for the next few weeks, I am going to be bringing you tps on how to stay healthy in the Summer, and we start with “Hydration”.
Do you know how much of your body is water? About 60%. It is an essential compound that your body cannot do without. You can survive for weeks without food, but only a coile of days without water. and we cannot store it, unlike camels.
Water is responsible for the transport of nutrients, oxygen and waste products, as well as regulating your body temperature, so getting enough fluid each day is important for good HEALTH.
The ideal amount is actually ½ your body weight in ounces of water per day
Weight =7 stone (98lbs) you should drink 49 oz of water (1.4 litres)
Weight = 10 stone (140lbs) you should drink 70 oz of water (1.9litres)
Weight = 13 stone (182lbs) you should drink 91 oz of water (2.7litres)
And if you are very active, sick or taking medication this may need to be increased to 2/3 or ¾ of your body weight.
The biggest mistake that people usually make is to wait until they are thirsty before they take on fluids. During the Summer we spend hours out in the sun, at the beach or playing sports which makes us sweat out even more water , so it’s vital that we nourish the body with water.
Tricks for staying well hydrated
Make water your drink of choice
To add some flavour and variety add fresh fruit and let it sit for a minimum of 30 mins
Drink a glass of water after waking up, with meals and when taking a break during the day
Drink water at room temperature so your body doesn’t have to expend energy stabilizing it to your body’s temperature
Steer clear of caffeine based drinks, try herbal teas as an alternative
Avoid drinks with artificial sweeteners, these include most fizzy drinks, sports/energy drinks , frappes/mochas etc. Artificial sweeteners have been linked to a variety of neurological side effects as well as associated with weight gain!
Obviously water is the best source of hydration, but there are lots of foods you can eat to keep you hydrated during the Summer. Cucumbers are made up mostly of water and they also contain a lot of nutrients and are great for putting the potassium back into your body. Munch on water-based snacks such as watermelon, pineapple, berries and green salads as they contain many hydrating elements as well as additional nutrients.