By Brooks Ford
There’s no question: Water is one of the most important nutrients your body needs for you to feel and perform your best. As little as 1–2% dehydration is enough to hurt your physical and mental performance.
However, it’s not always easy to drink enough water. How many times have you wrapped up a busy day feeling tired and cranky—only to realize you’d hardly had any water to drink all day?
I’ve lived and exercised in some pretty extreme environments, and I’ve found a few strategies that help me stay hydrated, even as the temps rise. Here are some tried-and-true tips to I’ve used to help stay hydrated and performing at my best:
- Invest in a good water bottle. Make sure it’s one you like! For example, you might prefer one with a straw over a wide-mouth opening. Or one that’s easy to clean. Some people prefer insulated water bottles or ones that have measurements on them. Whatever kind you choose, keep it with you throughout the day.
- Notice your thirst. By the time you feel thirsty, it’s a sign you’re already dehydrated. If you feel thirsty often, drink water more often! Keep in mind that the advice to “drink when thirsty” isn’t always reliable, especially when you’re exercising in an extreme environment. This is especially important if you’re concerned about heat illness.
- Exercise smart. Stay hydrated before, during, and after exercise. For exercise lasting an hour or more, especially in an extreme environment, consider a sports drink. Since everyone’s fluid needs are different, it’s important to find a hydration regimen that works for you.
- Think beyond plain water. You can “jazz up” the flavor of plain water by adding lemon or lime slices, berries, cucumbers, or fresh herbs such as mint. Many sparkling water brands offer a variety of flavors without added sugar or artificial sweeteners. However, many beverages can help you meet your daily fluid needs. Water is usually your best bet, but low-fat milk, coffee, and tea also count.
- Remember to eat. Food contains electrolytes, such as sodium, which help you retain fluid and stimulate thirst. Not only that, but foods with high water content can help you meet your fluid needs. Try incorporating foods such as melons, apples, grapes, cucumbers, or yogurt, especially when the weather is hot. If you sweat a lot (or are a “salty” sweater), incorporate foods with salt such as pretzels, tuna, pickles, vegetable juice, or cheese.
- Sip frequently. Drink a glass of water to start your day—yep, even before your coffee! To maximize hydration, take small, frequent sips of fluid throughout the day instead of gulping large amounts at one time. If you struggle to remember to drink, consider setting an alarm or use a hydration app on your phone as a reminder.
- Don’t drink too much. It is possible to drink too much water! If you drink too much plain water, you can develop a condition called hyponatremia. Hyponatremia happens when the sodium (salt) levels in your blood are too low. To avoid this condition, Service Members are advised to not drink more than 6 cups of fluid per hour. Be sure to consume salty foods, fluids, or sports drinks on workout days or when you sweat a lot.
If you’re someone who struggles to drink enough water throughout the day, give some of these tips a try. You might find you feel and perform better—whether it’s during a workout or an afternoon at the office. They’ve certainly helped me stay hydrated, especially when the weather heats up!
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