Loving the run, and the summer? Keep your cool and stay hydrated

Water is the most important substance our bodies need after oxygen to support life. During the hot summer months in Pretoria, our body’s need for water goes up as we lose more water in hot sunny weather.

Luckily, most of the time our bodies tell us when we need water, and drinking fluids when we feel thirsty is often enough to keep us hydrated.

At the same time though, dehydration can be a sneaky condition that can result in headaches, confusion, dizziness, tiredness, and dry unhealthy skin.

It is always best to monitor your fluid intake in hot dry weather, especially when doing exercise or increased physical activity. Follow these tips to keep healthy and hydrated in our Jacaranda city summers:

Set fluid intake goals

Contrary to many fad diets and popular beliefs, there is no set amount of water that you should drink per day. Everyone has different hydration needs, and these can change based on your activity levels and the conditions of the day.

However, it is always good to set a goal based on what is comfortable for you. One way to help set a baseline is to always monitor the colour of your urine. It should be pale yellow to clear, with dark urine indicating dehydration.

Drink water first thing in the morning

Once you have set your goals, start on the right foot by waking up with a glass of water. Not only will it help you keep in line with your goals, but it will help you wake up and start the day on a healthy note.

More than just water

Drinking just plain water can only get you so far, but it is also not the only route to hydration. Electrolytes, which are different types of essential salts can help with the absorption of water, but also help maintain hydration levels in your body. Vegetables, dairy, and especially fruits are packed with water and come with good nutrients for your body too.

Reduce foods that decrease hydration

Just like some foods are packed with hydrating fluids, others can cause dehydration. Excessive amounts of caffeine or alcohol can cause an increase in urination frequency, dehydrating your body. Dried fruits and salty snacks can also dehydrate our bodies.

Keep an eye on the weather and your plans for the day

A day indoors when it’s raining and a hot day out at the Pretoria Botanical Gardens will require completely different amounts of water. If you have a day packed with activities ahead of you on a sunny day, it’s important to plan and make sure you pack extra water bottles.

Make fluids more accessible

Especially if you have kids, keeping cold water and drinks easily available and regularly stocked can encourage increased hydration. Remember that hydration can come in all sorts of forms. Fruit juice, ice cream sticks and ice lollies are a great way to cool down and hydrate that your kids will love.