How to Stay Hydrated

As summer holds us in its hot, sweaty grip, it’s essential to stay hydrated. Human bodies are 2/3 water. As we lose it to perspiration we have to replenish it. We’ve all heard the suggestion that we drink eight glasses of water a day. The debate rages on with some authorities contending that simply drinking when thirsty is enough, while others insist that thirst is a lagging indicator of dehydration.

Instructions

Difficulty: Easy

1. To re-hydrate, don’t rely on alcohol. Admittedly, beer seems satisfying as a thirst quencher, but alcohol can act as a diuretic which can increase fluid loss. High amounts of caffeine can have a similar effect which is why iced tea is a better choice over iced espresso.
2. Shun sugared soda. Think of it as candy in a can. With 2/3 of all Americans now overweight, we don’t need to pack on empty calories.
3. Energy drinks are packed with sugar. When I’m competing in a grueling athletic event outside in the heat, I will drink a sports drink to help replenish salts and electrolytes while adding a boost of glucose. Otherwise, if I’m simply relaxing at the beach, I won’t touch it.
4. Water is the by far the best choice for keeping hydrated. It has no calories and is immediately refreshing. Americans spend more than $8 billion a year on bottled water. The math can be startling. Some bottled water today actually costs more than gasoline.
5. Today our landfills are increasingly clogged with discarded water bottles, so here’s a smart alternative: You can get comparable purity and taste by installing a home water filter. Most people filter water to improve its taste, but the best reason to filter is for purity. America’s water supply is one of the best on earth. Still the Environmental Protection Agency (EPA) reports thousands of water safety health violations annually. Last year, the EPA tightened restrictions on allowable arsenic, disinfection byproducts and parasites.
   
   One of the worst substances found in tap water comes from our own homes, primarily in those more than 20-years old: lead. Lead can enter your water supply through corrosion of brass fixtures or solder at pipe joints. In children, lead can slow mental and physical development. Adults can experience high blood pressure or kidney problems. These water borne hazards can be eliminated by installing a filter on your tap.
   
   The reverse osmosis (RO) filter is considered the gold standard. They usually mount under a sink and were originally developed to desalinate seawater. Reverse osmosis filters are used on Navy submarines. Water is forced through a semi-permeable membrane where microscopic openings filter out impurities. The waste is automatically sent down the drain so it doesn’t build up. RO filters are more expensive than others, but it’s the process Coca-Cola uses to produce Dasani from ordinary tap water. Coke then adds a few minerals for taste.
   
   Most faucet-mounted filters will work just fine, improving tap water’s taste and safety. Here’s the best news. Compared to bottled water, filtered water will cost you just pennies a gallon.
   
   Carbonation does speed fluid absorption. Seltzer is the better choice over club soda since club soda has salt added. Excess salt consumption is a risk factor for high blood pressure.
6. Here’s a helpful hint. Thoroughly clean and rinse one of those old plastic water bottles you have lying around. Fill it half way with water and freeze it. When it becomes rock solid, top it off with filtered water. You can always add a table spoon of lemon concentrate and a dash of no-calorie sweetener to make your own low calorie refreshing drink that will stay cool for hours and keep you hydrated just fine.

Tips & Warnings

• Signs of dehydration include feeling dizzy or lightheaded with cotton mouth. Another is the color of your urine. If it’s dark and relieving yourself is painful, you need to drink more fluids.