by 
Eliana Lakritz MS RD LDN, Clinical Dietitian, Baystate Noble Hospital
Now that the temperature is starting to rise, it’s time to talk about staying hydrated. Air temperature, body weight, exercise, gender, and fitness level all impact the amount of water you need to drink to maintain hydration. So how do you know if you are drinking enough water? Keep reading for a few tips, tricks, and facts you may not know about hydration!
Replenish: The Signs of Dehydration
Your body has its own way of telling you when to hydrate, so listening to and being aware of its cues can be helpful. Try to drink consistently throughout the day to prevent any of these cues from arising. It is important to realize that once you feel them, you are already dehydrated! The early signs of dehydration include (but are not limited to) thirst, reduced ability to exercise, flushed skin, dry mouth, confusion, and fatigue. Later signs include weakness and dizziness.
Maintain: Hydration Goal
One great, easy way to know whether you are drinking enough water is to take a look at your urine. Your kidneys determine how much water is released from your body based on your fluid intake, so the concentration of your urine is a good determinant of your hydration status. More dilute urine (the color of lemonade) indicates proper hydration while concentrated urine (the color of apple juice) suggests poor hydration.
Restore: Replace Fluid Losses
In order to ensure adequate hydration, it is important to drink water rather than pour it over your head. This helps your body to maintain a healthy body temperature. You may often see fellow gym-goers or teammates guzzle down sport drinks or specialty waters (think coconut water) because of their electrolyte content. Although we lose electrolytes in sweat, if you have a healthy diet and drink an adequate amount of fluid, there is no significant benefit to drinking sports drinks before, during, or after exercise. However, they will help to replace heavy electrolyte losses resulting from one hour or more of moderate to high intensity exercise.
If you are interested in learning more about nutrition counseling sessions with a registered dietitian at Baystate Noble Hospital, please call 413-568-2811 ex: 5671 for more information.
