It’s summer time, and it’s getting hot outside. As the sun and warmth get us outside more, we also tend to sweat more in the summer, which means we lose a lot of water. Not feeling great after a day in the sun? Chances are, dehydration has set in. .
A male body is made up of roughly 60% water and a female 55% water. Water is needed for almost every critical body function from helping the brain manufacture hormones and neurotransmitters to digestion and removing waste from the body. It regulates your body’s temperature, aids circulation and blood flow, and the transportation of nutrients. If you take your vitamins, but you’re dehydrated, chances are those nutrients won’t get to where they were intended to go. A loss of water equivalent to as little as 2% of body weight can affect your health and well-being.
Think you’re getting enough? Think again. Studies show that the majority of us don’t drink enough water.
As you pick up the pace this summer, we recommend picking up your pace of hydration, too. Here are some tips and rules of thumb to help you do just that.
First, what causes dehydration?
An imbalance in potassium and sodium causes dehydration. Your cells need water and potassium to function properly. Potassium is the main electrolyte found inside cells and it helps cells to retain water. Sodium is found primarily in extracellular fluid. It draws water out of our cells. If you don’t have enough potassium than sodium will draw water out of your cells to the point of dehydration. Hence, it’s critical to keep a balance of sodium and potassium in your body to stay optimally hydrated.
When our cells are properly hydrated, they are better able to absorb water-soluble nutrients such as Vitamins C and B. These nutrients help cells function while also boosting our energy.
How much is optimal?
The general rule of thumb is to drink eight 8-ounce glasses of water a day. But ultimately, the right amount of liquid depends on your size. To figure out how much fluid you need on a daily basis, divide your weight in pounds in half. This number will be your daily ounces requirement. So, if you weigh 160 pounds, then drink at least 80 ounces of water a day or 10 glasses of water, based on there being 8 ounces in a cup. If you plan on being active, then you need to up this amount.
What liquids count?
Let’s face it, water gets a bit boring after a bit. To stay hydrated you can count anything as hydrating except caffeine / coffee and alcohol. The latter are diuretics and they cause you to lose liquid rather than to retain it. But try mixing water with a splash of orange juice, or make flavored water with citrus fruits and mint. Smoothies are another option. And while you’re hydrating, why not add a shot of Tespo, to hydrate and make sure you're getting all of the nutrients you need in a format that will easily transport nutrients to where your body needs them most.
- ½ cup Coconut Water
- 1 cup orange juice
- 10 oz bag frozen strawberries
- 1 tablespoon fresh ginger peeled and minced
- 1/4 cup fresh mint minced
- 1-2 cups fresh pineapple
- 1 teaspoon flax seeds
- 1 serving of your favorite Tespo formula
Place smoothie ingredients in the blender and mix them up. Pour the smoothie into a glass and add a shot of your favorite Tespo formula.