This week we have turned our focus on water because of the vital role it plays in individuals with ADHD and those without. Staying hydrated throughout the summer can be a challenge, especially when the temperature climbs into the high 80s and 90s. According to the Institute of Medicine (IOM), healthy women need 91 ounces of water daily and healthy men need 125 ounces of water daily. Simply put, you need 5 to 7 bottles of water. It can be very challenging to meet your daily hydration needs. Personally, I find it challenging to meet my daily needs with water alone and am always looking for alternatives. Here are some tips for staying hydrated for the entire year!
9 Ways to Stay Hydrated:
- Don’t wait until you feel thirsty to hydrate.
- Eat to stay hydrated. There are many foods that are loaded with water.
- Exercise safely. The heat can take a major toll on your body and you need to be aware of your increased H2O needs. Read more about ways to exercise safely in the heat here.
- Make your own flavored water! Try adding fruit to a pitcher of water or try a water infuser
- Drink water before every meal. When you are thirsty, your body often confuses this feeling with being hungry. It is important to drink water before meals because you may feel hungry when you are actually thirsty.
- Carry a reusable water bottle with you at all times. I personally love glass water bottles because they don’t change the taste of the water and they go right into the dishwasher to get them clean
- Monitor your #1s! The color of your urine is a great indicator of how hydrated you are. If your urine appears pale yellow or almost clear, your body is well hydrated. If your urine appears dark in color and is similar in color to tea or apple juice, start drinking! This is your body’s way of telling you, your body needs more water.
- Avoid excessive alcohol intake. Alcohol has diuretic effects and causes your body to excrete water which can leave you dehydrated. Read more about how diuretics work here.
- Remember that fluids come in various forms!
I would love to hear from you! What do you do to stay hydrated? Please share your tips by leaving a comment below. Remember to subscribe to the newsletter to receive news posts via email. Stay tuned for more tips and tricks for meeting your daily hydration needs. Have a wonderful weekend everyone! Thanks for reading!
Until Next Time,
The Distracted Dietitian