What’s not to like about summer? Everyone looks forward to the endless fun in the sun and the general positive vibe. However, with the high temperatures is an increased risk of dehydration. To keep cool, your body perspires and loses about 12 cups of water a day and the more active you are, the more water you are likely to lose.

Water is essential for virtually all functions in the body, since it makes up about 60-70 percent of the body weight. When your body is dehydrated, you experience symptoms like excessive thirst, dry mouth and darker colored urine. Sometimes, symptoms like fatigue, dizziness, fatigue and confusion are signs of extreme dehydration. The secret to keeping your body well hydrated is to drink enough water, spreading out your intake throughout the day.

How much water is enough?

Water is known to provide numerous benefits to the body. For this reason, you may be tempted to get most of these benefits by drinking too much. With water, too much at one time is not necessarily better.   The body might process it through without getting proper nourishment. In addition, drinking too much water during heavy bouts of endurance exercise is potentially dangerous. Normally, sodium concentration in the blood is about 136-145 milliequivalent per liter. Very large amounts of water in the blood can drop the sodium levels below 135 milliequivalent per liter, causing hyponetremia, also known as water intoxication. Drinking just enough water helps to keep a proper water-electrolyte balance in the body.

You have probably heard that you should drink about eight glasses of water every day. However, the water needs of individuals vary depending on factors such as the weather, health and level of activity and some people may need more water than others would.

We recommend that every drink no less than half their bodyweight in ounces of water per day.  According to the Institute of Medicine’s recommendations, men should drink about 3 liters while women should take about 2.2 liters of water per day. Avoid sugary and caffeinated beverages such as coffees and sodas as these can dehydrate you more. Instead, choose healthier options such as herbal teas.

Which water?

It is a fact that water is good for you. However, not all water is good and you should aim for pure and safe drinking water. Unfiltered tap water may not provide the best drinking water option, as it may be contaminated with chemicals and other harmful substances. Investing in a good water filter is recommended to ensure that your tap water is safe for drinking.

Apart from water, there are other ways to hydrate your body. Including foods that are rich in water in your diet is a good way to hydrate. The bulk of fruits such as watermelon, oranges, pineapples, coconut and grapefruit are mostly water. Vegetables with high amounts of water include lettuce, cabbage, spinach and cucumbers.

If you prefer to drink your fruit and vegetables, you could mix them with water to make smoothies. Not only do these make refreshing drinks, but they are also packed with anti oxidants, vitamins and minerals. For the perfect morning energizer, mix a scoop of EnergyFirst’s Greenergy with a glass of pure water. Containing numerous nutrients found in vegetables, this superfood covers all your daily requirements for greens in one scoop. It gives you all the health benefits that these nutrients provide such as a strong immune system, better metabolism and digestion, supple joints and many others.