Make hydration part of your daily routine

by Kimberly Z. Miller

Gorgeous weather is sure to draw you outside but remember that the heat can cause dehydration. If you notice yourself feeling dizzy, achy or oddly fatigued, even constipated, consider dehydration.

Hydration is necessary to regulate body temperature, keep joints lubricated and muscles functioning, and facilitate waste removal.

You can stay hydrated just by drinking plain water, but there are lots of other ways through foods and drinks. For coffee lovers, I’m happy to dispel the myth that a morning cup o’ joe dehydrates you. While caffeine is a mild diuretic, a cup of coffee has enough water to make up for that.

You can also hydrate with herbal teas, juice, flavored waters and even soda, but be mindful of added calories, caffeine and additives. Foods that support hydration include soups, fruits, salads and more. With a well-balanced diet, about 20 percent of your fluid intake comes from what you eat.

A quick word about electrolytes and sports drinks: When we are active, especially when it’s hot out, our body sweats, shedding not only fluid, but also electrolytes. Both need to be replenished, but despite what my 12-year-old thinks, you do not need a Gatorade for a cruise around the neighborhood. If you are active and sweating for an hour or longer then grab something with electrolytes and carbohydrates. Otherwise, water will do.

So how much water do we need? In a temperate climate like Oregon, healthy women need 11.5 cups (2.7 liters or 92 ounces), and men need 15.5 cups (3.7 liters or 124 oz) per day.

Another way to calculate your water intake: Take your body weight in pounds, divide by 2 and aim to drink that many ounces each day.

The best way to tell if you are getting enough water: Watch your pee. It should be clear to light yellow and odorless. Darker urine that looks more like lemonade or an amber or darker beer is an indication of dehydration. Certain medications, supplements and medical conditions can affect the color.

Tips to stay hydrated:

• Find a new favorite water bottle — something you enjoy drinking out of. Maybe you drink more from a straw, a fancy infuser bottle, a metal one decked out with stickers or a good old mason jar.
• Drink a glass of water before each meal. Often our body thinks we are hungry when in fact we are thirsty.
• Add drinking a glass of water to other habits, like brushing your teeth.
• Keep a bottle near your favorite reading nook or computer.

Kimberly Z. Miller, director of Health and Wellness for the Eugene Family YMCA, is a 17-year fitness veteran.