James Marusek

Besides sweating, we lose water from talking, exhaling, fever, infection, going to the bathroom, living in a dry climate, vomiting and diarrhea. Symptoms of dehydration include headaches, fatigue or sleepiness, difficulty concentrating, confusion, memory issues, tension, anxiety, lower energy, constipation, feeling hungry, darker urine, feeling dizzy or lightheaded and muscle cramps. Water can be flavored but needs to be free of caffeine, carbonation and calories. Even though protein shakes have calories, most of them are water, so that counts towards your hydration. Sugar-free gelatin and popsicles count as water. Ice chips can be a nice way to get water when it’s sultry outside. Infused waters provide some flavor but no calories. Infused waters can be made by simply slicing citrus fruits or veggies, crushing berries, or adding herbs for steeping in your water. Cucumber and mint make a refreshing flavor combination. You can buy water bottles that have a tube down the middle that you can fill with fruits, veggies and herbs to flavor your water. How much is enough water? We start calculating your hydration goal by dividing by 2 what your weight would be if your BMI is 25. More is added if you are outdoors or workout a lot. Keeping a water bottle with you at all times can help you remember to sip enough fluids. Tracking fluids throughout the day is another way to know whether you’ve had enough fluids for the day. Have you sipped enough today?