Most people don’t drink enough water, with 75% of Americans considered chronically dehydrated. Severe dehydration can cause serious problems, such as seizures, brain damage and even death.
Dr. Heather Viola, an assistant professor of medicine at Mount Sinai, dispels hydration myths and shares tips with The Post on how to beat the heat this summer.
There are all sorts of fancy electrolyte drinks on the market, but Viola says that good, old-fashioned H2O is still your best hydration source.
If you hate the taste of water, Viola recommends infusing it with lemon or lime or adding electrolyte powder , which can help athletes replace essential minerals lost through sweat.
Watermelon, celery, lettuce and strawberries also have a high water content.
Three quarters of Americans are considered chronically dehydrated. Shutterstock / Ground Picture How much water you need
The age-old rule of thumb is to drink 8 cups — or 64 fluid ounces — of water a day. But Viola says that hydration needs vary from person to person, especially in the summer.
“A lot of guidelines certainly suggest that you should try to consume ½ an ounce to 1 ounce of water per pound of body weight each day,” Viola said. “People playing sports or … in the hot weather or working outside should shoot for 1 ounce of fluid per pound of body weight.”
Viola recommends drinking one glass of water when you wake up, before drinking your first cup of coffee, and having a glass of water for every alcoholic beverage you consume.
When you should hydrate
You should be drinking water throughout the day. If you have a big, outdoor event coming up, like a half-marathon or a rugby match, Viola suggests thinking about your hydration at least a week ahead.
“You want to be making sure consistently every day you’re staying hydrated, replenishing your losses” in preparation, she said.
Urine color could be an indicator of whether you are dehydrated. Shutterstock / PeopleImages.com – Yuri A
One good indicator of hydration is your urine color. If it looks dark, tea-colored or like apple juice, you’re dehydrated. Aim for a light or pale-yellow color, Viola advises.
Other signs are dizziness, lightheadedness or a dry feeling in your mouth.
“By the time that you’re already thirsty or craving water or something to drink, by then, you’re already dehydrated, usually,” Viola said.
“It’d be really hard to do that,” she said. “So I wouldn’t want that thought to get in the way of keeping yourself as hydrated as possible on a hot summer day.”
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