Got Water?

As temperatures rise its important to stay hydrated.  Read on for more information and suggestions on how to maintain optimal hydration through the hot summer months.
The amount of water each person needs varies depending on age, weight, activity level, and how much water consumed through fruits and vegetables.
The Academy of Nutrition and Dietetics has suggested that women drink 9 cups of water daily and men around 12.5 cups.
Another quick trick is to drink half your body weight in ounces of water.  So, if you are 200 pounds, aim for 100 ounces of water which is 12.5 cups.
Staying hydrated may be one simple way to improve your mental health. Researchers have found a connection between mood and dehydration.
Drinking plenty of water will help keep you in good physical as well as mental shape overall contributing to your self-care commitment.
 
Dehydration can happen quickly, be aware of these symptoms.

• thirst
• dry mouth
• skin changes, including dryness, redness, 
• dark yellow urine
• constipation
• higher blood pressure
• fast heart rate
• sleepiness or fatigue
• headache or nausea

 
Dehydration in children
For children, there are a few indications that dehydration may be severe. If you notice these symptoms in your child, seek medical attention right away.

• fussiness
• lethargy
• dry diapers
• crying without tears

 
Tips to increase your water intake.

• Be prepared. Take your own water bottle with you to work, the gym, or shopping.
• Set reminders. Use apps or alarms to remind you to drink water.
• Monitor your intake. At key points throughout the day look at how much water you have had so far. Waiting until the end of the day may not leave enough time to drink more.
• Use a bottle or cup you like to drink from. Personally, I like a large cup with a straw, it encourages me to drink more.
• Eat water-rich fruits and vegetables. 20% of your daily water consumption could come through the foods you eat. Foods like watermelon and cucumber are high in water content and an easy way to stay hydrated.
• Aim to finish early. To avoid late night bathroom trips, make sure you’ve met your water goals well before bedtime.