While it’s important to stay well-hydrated year round, the warm weather makes you more susceptible to dehydration. Dehydration can affect your mood and energy, as well as lead to muscle cramps, constipation, and headaches. Chronic dehydration can increase your risk of infections, particularly urinary tract infections, and heat stroke .
There are 3 key ways to tell if you are dehydrated, make sure to pay attention to the signs :
- If your urine is a dark yellow colour and has a strong odor. This is the best way to tell if you’re well hydrated. Aim for urine that is pale yellow or almost clear.
- If you are thirsty or have a dry mouth
- If you feel light headed, tired, or have frequent headaches
The amount of fluid you need daily depends on your age, sex, and activity level. Generally, it is recommended for men to aim for at least 3L/day, and for women to aim for at least 2.2L/day .
Water is the best way to hydrate! To make water more exciting without any added sugars, infuse with fun fruit and herb combinations – watermelon and mint is my favourite! Did you know that you can get some water from the foods that you eat? Eat plenty of water-dense hydrating fruits and veggies, like celery, cucumbers, melons, citrus fruits, spinach, bell peppers, strawberries, and apples. And make sure to try our Kale-ifornia Dreamin juice, with minimal sugars and plenty of water from cucumber, apples, celery, and lemons!
- Jessica, RD