Cross The Finish Line Feeling Your Best: Hydration Tips for a Cool Summer
It’s getting hot out there! When the temperature rises and you’re sweating more, staying hydrated is extra important.
Culinary Care has a community of runners training right now for both the Bank of America Chicago Marathon and the Run Mag Mile® with #TeamCulinaryCare to raise vital funds and awareness for families fighting cancer. So, hydration is top of mind to make sure our team is feeling their best!
Want to join our running community? We have a team gearing up for the Run Mag Mile taking place on Saturday, September 7th, in Chicago. Lace up your shoes and join us!
In this post, we’ll share some hydration insights we’ve learned from our Marathon Running Specialist and our running community.
Hydration Matters, But Why? Let’s Dive Into The Science
Drinking enough water helps keep your body cool, your joints moving smoothly, and your organs working properly. Plus, staying hydrated can boost your mood, improve your sleep, and keep your mind sharp. (Who knew water could do so much?!)
Here are a few reasons why staying hydrated is a big deal:
Temperature Regulation: Water helps your body stay cool by sweating. When you're hydrated, your body can efficiently manage heat and keep you comfortable even on the hottest summer days.
Joint Lubrication: Keeps your joints moving without pain. Hydration helps maintain the right amount of fluid in your joints, reducing discomfort and allowing you to stay active. Synovial fluid, which cushions and lubricates your joints, is primarily made up of water.
Nutrient Transport: Carries nutrients to your cells and takes away waste. Proper hydration ensures that vitamins and minerals are effectively delivered to where they are needed most. Blood, which is about 90% water, transports essential nutrients and oxygen to cells and removes waste products.
Preventing Infections: Helps your immune system fight off those nasty bugs! Staying hydrated supports your immune function, making it easier for your body to fend off illnesses.
Organ Function: Water is involved in many metabolic processes that convert food into energy. In fact, every organ in your body needs water to work well! From your brain to your kidneys, hydration plays a crucial role in overall health.
Cognitive and Emotional Well-Being: Helps you think clearly and feel better. Dehydration can affect your concentration, alertness, and short-term memory, while proper hydration supports optimal brain function and emotional stability.
Would You Know If You Were Dehydrated?
Dehydration happens when you lose more fluids than you take in, leaving your body without enough water to function properly. Here are some signs you might need to reach for your water bottle:
Thirst: This one might seem obvious, but being thirsty is your body’s way of telling you it needs water. This is usually the first sign of dehydration. When you feel thirsty, it means your body is already on its way to becoming dehydrated. Drinking water regularly can help prevent this feeling.
Dry Mouth: Not enough saliva being produced. A dry mouth can make it difficult to swallow and speak, and it can also lead to bad breath. Saliva plays a crucial role in maintaining oral health by neutralizing acids produced by bacteria.
Dark Yellow Urine: A sign your body is trying to save water. When you're dehydrated, your kidneys conserve water by concentrating urine, which results in a darker color. Light-colored urine is a sign of proper hydration.
Dizziness or Lightheadedness: Caused by a drop in blood pressure. Dehydration reduces blood volume, which can cause a drop in blood pressure and reduced blood flow to the brain, leading to dizziness or lightheadedness.
Fatigue: Your body has to work harder without enough water. Dehydration can cause a drop in energy levels and make you feel tired and sluggish. Water is essential for the production of energy in your cells.
Confusion: Severe dehydration can mess with your brain function. In extreme cases, dehydration can cause confusion, disorientation, and even delirium. Proper hydration is essential for maintaining cognitive function.
Dehydration can also lead to more severe health problems if not addressed, including kidney stones, urinary tract infections, and even heatstroke.
Knowing what to look for can help you stay ahead of dehydration. So, if you notice any of these signs, it's time to drink up!
Stay Hydrated! Simple Ways To Keep Up With Proper Hydration
Drinking enough water has tons of benefits:
Better Physical Performance: Hydrated muscles and joints work better. When you're well-hydrated, your muscles are more efficient, reducing the risk of cramps and sprains.
Faster Recovery: Helps your body repair itself after activity. Hydration speeds up the recovery process by aiding in the repair of muscle tissues and reducing soreness.
Cooler Body Temperature: Reduces the risk of heat-related issues. Proper hydration helps regulate body temperature, lowering the risk of heat exhaustion or heatstroke.
Fewer Cramps and Less Muscle Fatigue: Makes activity more fun and less tiring. Staying hydrated reduces the likelihood of painful muscle cramps and fatigue.
Improved Brain Function: Helps you think clearly and stay in a good mood. Water is essential for maintaining cognitive functions and emotional stability.
Healthier Skin: Keeps your skin elastic and moisturized. Hydrated skin is less likely to become dry, flaky, or prone to wrinkles.
Better Digestion: Prevents constipation and keeps your digestive system moving smoothly. Water helps dissolve fats and soluble fiber, making it easier for your body to digest food.
Efficient Kidneys: Helps your kidneys filter waste better. Proper hydration supports kidney function, helping to flush out toxins and reduce the risk of kidney stones.
Detoxification: Water helps flush toxins out of your body, supporting overall health and well-being. Drinking water aids in the detoxification process by removing waste products through urine and sweat.
Hydration Tips for Summer Heat
So now that you know the signs of hydration, here are some easy tips to help you stay hydrated and healthy during these hot summer months:
1. Drink Plenty of Water
You've heard it before: aim for at least 8-10 glasses of water a day. But it's especially true when it's hot out! Drink more on hot days or when you're active. Here’s how:
Pre-Hydrate: Start drinking water the day before a big outdoor day. Ensuring you're well-hydrated before activities helps you start with a full tank.
During Activities: Sip water regularly. Carrying a water bottle with you isn’t just a fashion trend—it’s a great way to drink small amounts frequently, which is better than downing a large amount all at once.
Post-Activity: Keep drinking water after you're done to replenish lost fluids. Rehydrating after physical activity helps your body recover more efficiently.
Meet Alexa Faia! She'll be running the Bank of America Chicago Marathon with #TeamCulinaryCare so families fighting cancer never have to worry about their next meal.
2. Eat Hydrating Foods
Eat foods with high water content to help stay hydrated. Try fruits like watermelon, oranges, and strawberries, and veggies like cucumbers, celery, and tomatoes. Here are some top picks:
Watermelon: 92% water, plus vitamins A and C. A refreshing treat that's perfect for hot days. (Try this delicious fruit salad recipe!)
Cucumbers: 95% water and vitamin K. Add them to salads or enjoy them as a snack.
Oranges: 86% water and lots of vitamin C. Great for hydration and immune support.
Strawberries: 91% water and packed with antioxidants. Delicious on their own or added to smoothies. (Or, try this strawberry chicken avocado salad recipe!)
Bonus: Summer is the perfect time for these yummy hydrating fruits and veggies!
3. Avoid Excessive Caffeine and Alcohol
Many of us reach for a delicious iced coffee on a hot summer day - and it's fine in moderation! Just try to limit how much you drink. Here’s why:
Caffeine: Makes you pee more and lose water. Found in coffee, tea, and some soft drinks, caffeine can have a diuretic effect.
Alcohol: Also increases urine output and can dehydrate you. Enjoy in moderation and always drink water alongside alcoholic drinks. (Remember your water bottle!)
4. Wear Appropriate Gear
Wear lightweight, moisture-wicking clothes to stay cool and reduce sweating. A hat and sunglasses can help protect you from the sun. Here’s what to look for:
Moisture-Wicking Fabrics: Keeps sweat off your skin. These fabrics help evaporate sweat quickly, keeping you cooler.
Light Colors: Reflects sunlight to keep you cooler. Dark colors absorb heat, while light colors reflect it.
Ventilated Hats: Provides shade without trapping heat. A good hat can keep the sun off your face and head without overheating you.
UV-Protective Sunglasses: Protects your eyes from harmful rays. Sunglasses with UV protection can prevent eye damage from the sun.
5. Listen to Your Body
Your body knows best! Pay attention to how you feel. If you start to feel dizzy, lightheaded, or really tired, stop what you're doing and drink some water. Look out for these signs:
Increased Thirst: Your body’s first signal it needs water. Don’t ignore it—drink up!
Decreased Urine Output: A sign you’re not drinking enough. Aim for light-colored urine.
Headache: Can be an early sign of dehydration. If you have a headache, try drinking water first.
Rapid Heartbeat: Means your body is working harder to keep going. Slow down and hydrate.
Staying hydrated is key to feeling your best, especially during the summer. By following these simple tips and paying attention to your hydration needs, you can enjoy your activities and have a healthy, sun-sational summer!
Want to join our running community? We have a team gearing up for the Run Mag Mile taking place on Saturday, September 7th, in Chicago. Make your miles more meaningful by running to help nourish cancer recoveries, knowing that every mile provides a meal to a family fighting cancer. Crossing the finish line will feel that much sweeter knowing you helped change someone's life. Lace up your shoes and join us!
