We here at Mobile Health Team are definitely pet lovers. Dr. Ann and I are enjoying being first time dog owners. Wow, what a learning curve. Many people take care of their pets better then they take care of themselves! So I wasn’t surprised when I went walking with a friend and she had a water bottle for her dog. It wasn’t just any water bottle; it was designed to let the dog drink out of it. It was a good reminder that your pets’ hydration is just as important as yours, especially if you are walking during this warmer weather. Are you treating yourself as well as you treat your dog? Here are the basics you need to know about staying hydrated.
For most everyone, water is all you need. 8 cups per day is the general recommendation for fluid needs. Remember, fluid will also come from the foods you eat i.e. soup, fruit. If you are going to exercise in the heat, make sure you drink before, during and after exercise. It is easier to stay hydrated then to try to make up lost ground. Sports drinks are usually not necessary, but if you are drinking them make sure you look for low calorie options. Did you know drinking milk and/or eating fruit after a workout can help restore lost nutrients? Also, thirst is not a good indicator of fluid status. Many people will feel hunger when they are actually thirsty.
Signs of dehydration:
-Darker than normal urine, or very little or no urine production.
-Dry mouth.
- Sleepiness or fatigue.
-Extreme thirst.
-Headache.
-Confusion.
-Dizziness or lightheaded feeling.
-No tears when crying.
-Not sweating during exercise.
How to stay hydrated:
-Drink before feeling thirsty, especially in hot weather.
-Keep a bottle of water with you during the day, fill it frequently.
-Drink water before, during, and after a workout.
If you are looking for some healthy alternatives to water and low fat milk consider black coffee, unsweetened tea, and calorie free beverages. Currently, there are plenty of flavored waters, sugar free lemonades etc. on the market. Make sure you limit sugary drinks like soda and sports drinks. Alcohol should also be used in moderation. Here are some refreshing low calorie drink to give a try. Happy drinking!
Watermelon Pina Colada
http://www.fruitsandveggiesmorematters.org/main-recipes?catrec=1&com=2&recid=1593
Sparkling Strawberry Lemonade
http://www.eatright.org/resource/food/planning-and-prep/recipes/sparkling-strawberry-lemonade-recipe