How to stay hydrated like a pro all summer

Many people spend their summer in the sun. People are taking advantage of the warm weather, children aren’t in school and there are many outdoor sports. Spending a lot of time outside can lead to dehydration-related problems.

Water is essential for your health. But, most people don’t realize that it makes up 55 to 65 percent. It may surprise you to learn that losing just four percent of your body weight can lead to fainting. This is the equivalent of three hours riding a bike in extreme heat for no rehydrating.¹

The following tips are from Dr. Ralph Holsworth who is a board-certified family doctor and heads of clinical and research for Essentia Water. They will help you stay hydrated throughout the summer.

* Sip with purpose; don’t chug. Too much water can lead to dehydration. It passes too fast through your system, and it fails to reach the kidneys. Despite how much water you are drinking, this can cause dehydration. Due to the loss of electrolytes, drinking too much water can cause cramping, bloating, and stomach pains. If you are playing sports or it is hot outside, you should aim to drink water about every 15-20 minutes.

* Aim to drink 3 liters a day. In the summer heat, the 8 glasses-per-day rule may not be enough. If you plan on exercising, playing sports, or spending a lot of time outside, it is advisable to aim for 12 glasses per day. To determine if you are drinking enough water, keep your urine transparent yellow or straw-colored.

* Bring water with you. More time spent outside can often mean less access to water. Make sure to bring enough water with you when you go on vacation. A case of water can be kept in your car to ensure that you have enough water.

* Limit sun exposure. You can become more dehydrated if you don’t protect yourself from the sun. You can avoid potentially harmful health problems like heat exhaustion by wearing breathable cotton clothing and a hat that covers the ears.

You can stay hydrated, no matter if you are an athlete, weekend warrior, or simply want to better take care of your body during hot summer months. John Ross III²Wide receiver for the Cincinnati Bengals, he knows something about how important it is to stay hydrated during summer heat.

“I push my body to the max every day and sometimes it can get into the 90s during practice,”This is the opinion of the most recent NFL draft pick.

“If I’m planning to exercise outside in the heat, I always prioritize two things — sleep and staying hydrated. I always get at least 8 hours of sleep and always have a bottle of water by my side.”

You can find more information on Essentia Water at www.essentiawater.com www.essentiawater.com.

1 Research by Stavros Kovacas, director of Hydration Science Lab University of Arkansas.

2 John Ross III has a sponsored agreement with Essentia.