How to stay hydrated this summer.

Summer is here and it’s time to support your body with hydration!

Did you know that the human body is made up of over 70% water? Keeping up your fluid intake is vital for daily functions such as muscle function, brain protection, joint movement, digestion, immunity, mood and much more1.

When things heat up or you are pumping hard at your training session your body will naturally produce sweat to keep you cool, this function is essential but in doing so you are dehydrating and this can affect performance. 

Staying hydrated year-round is essential but more so in the summer months - Life is beautiful, fun and busy during summer and it’s easy to forget water. Prioritising water intake can be tough, but here are our 5 tips to stay hydrated this summer …

1. Don’t wait until you are thirsty.

If humans only had water when we were thirsty, 67% of the population would be dehydrated1. Most people, especially the elderly, don’t feel thirsty but they are still dehydrated1. Men are recommended to have 3.7 litres a day, and about 2.7 litres for women. In order to consume this much water, both men and women need to continuously have water nearby.

We have the PERFECT solution for this… pick your supportive water bottle! Pick a water bottle that suits your lifestyle and environment. Do you like your water cold? Get an insulated bottle. Do you want a large water bottle, so you have to refill less? Get a two-litre bottle. It is proven that if you have a water bottle nearby throughout your day, you are more inclined to drink 4 times the amount of water. Christmas is coming up… put it on your Christmas wish list!

2. Know how much you need.

Not drinking enough water throughout the day will ultimately impact everything. Your physical body will become tired, your mental state will become blurry1. It is important to know how much your body needs to function to its best; through both fluid and food. Your doctor can help you find out how much fluid is enough and right for you, as you don’t want to drink too much either! It is all about balance.

Fluid is everything you drink; it is also in a lot of what you eat1. Vegetables and fruits are two food items that have a lot of water in it1. When you think about it, look at the water in a watermelon! Without realising, you consume water throughout the day, from the food you eat.

3. Add flavour.

Alcohol, fizzy drinks and caffeinated drinks like coffee can irritate the bladder, making you more dehydrated in the process1. Drink water! To hydrate properly it is best to drink water. Carbonating water or adding a squeeze of lemon or lime can make water more exciting when you are looking for more flavour. At Switch we have several products that taste amazing when simply added to cold water. Collagen Switch and Vitality Switch have several flavours including Mango Pineapple, Strawberry Kiwi and Granny Smith to work as the perfect hydration tool, not to mention all their specific product benefits and being sugar free.

4. The power of Amino Acids.

Amino acids enhance water absorption and retention, they hydrate the vital electrolytes that are lost due to sweating. The blend of both EAAs (essential amino acids) and BCAAs (branched-chain amino acids) provide a superior result over the average super hydrate drink. There are 9 amino acids you cannot make internally, they are found in certain protein foods or supplements. These are called essential amino acids (EAAs). This means, in order to have the benefits from EAAs, you must consume them. They're needed for vital bodily processes, such as; building muscle, the synthesis of hormones and neurotransmitters2. Amino Acids also help to build and support the cellular function of transportation, absorption and storage of fluids, electrolytes and nutrients all of which are essential for human survival2. To put it simply, they are incredible!

For your body to fully rehydrate and perform at its best, you need to have all 9 EAAs. Supplements that have 9 EAAs will be your biggest help this summer! Hydration, but in the yummiest way!

5. Make it a challenge, set a daily goal.

Set a daily goal to help you stay motivated! Work at this daily goal for 28 days and make it a habit. You could also set up a daily challenge with friends; ask your friends to join you in a healthy competition to see who meets their daily goals3. Make it fun! To remind you of your goals, you can set alarms or notifications3. These will help you stay on track and stay motivated. Small changes but consistent changes will help form good habits.

 

During the warmer seasons, we are more likely to get dehydrated. We lose water constantly through our sweat, skin, urine and waste. Making hydration a priority has many unseen benefits; it regulates body temperature, lubricates joints, metabolises food, regulates hunger, aids digestion and helps hormones equalize3. Follow these tips this summer; give your body what it needs to glow and perform at its best. 

 

 

Disclaimer: The above article is merely a guide and is in no way a recommendation or a treatment protocol for any health conditions or diseases. You should always consult with a qualified healthcare provider before changing your supplement, training or nutritional strategy. Supplementation should not be attempted by pregnant or breastfeeding women, anyone on prescription medication or children under the age of 15 unless advised by your qualified healthcare provider

 

Sources:

1Khan, F. (no date) How to stay hydrated in Summer, Continence Foundation of Australia. Available at: https://www.continence.org.au/news/how-stay-hydrated-summer?gclid=Cj0KCQiA4OybBhCzARIsAIcfn9kZKTKTEZKbWfTWBZMm_GcZ3banCCH-jd9-2Tknzv1vUgPK4n4YKcwaAjMXEALw_wcB (Accessed: November 22, 2022).

2Biezen, T.V. (2022) Why are amino acids important for hydration?, LIVPUR NUTRITION™. LIVPUR NUTRITION™. Available at: https://livpur.com/blogs/news/why-are-amino-acids-important-for-hydration#:~:text=They%20enhance%20water%20absorption%20and,of%20even%20an%20electrolyte%20drink. (Accessed: November 25, 2022).

310 tips for staying hydrated this summer  (no date) 10 tips for staying hydrated this summer  | University Health Center. Available at: https://health.unl.edu/10-tips-staying-hydrated-summer%C2%A0 (Accessed: November 25, 2022).