We’ve all heard that magic number: Eight cups of water a day to stay healthy and hydrated. But in reality, most of us simply don’t drink enough water. And now that summer’s hot weather is around the corner, dehydration can become a true health hazard, especially for children, athletes and the elderly.
Canadian dietitians recommend adult women drink eight to nine cups (2.2 L) of water and other fluids a day, while men should drink up to 12 cups (2.9 L) and children at least eight (2 L). However, these needs vary depending on body size, climate, age, and so on. And summer time heat and humidity only intensify our need for water, so increasing our consumption when we’re enjoying outdoor activities and exercise is vitally important.
During hot weather, it’s good to be on the lookout for signs of dehydration. If you feel thirsty, that’s a sign you’re already slightly dehydrated; however, some of the first signs are headaches, fatigue, dry mouth and dizziness.
A good rule of thumb to make sure you’re drinking enough water is to have each member of the family have a clean, filled water bottle along with them whenever they go out.
Here are a few tips to ensure you stay hydrated and healthy this summer:
• Keep water (or other healthy beverages) on hand at all times to encourage consumption.
• Always carry a temperature-controlled, filled hydration bottle whenever you go outdoors — especially in hot weather.
• Children and anyone enjoying outdoor exercise should drink half to one cup (125-250 ml) of water every 15-20 minutes (and more if it’s really hot).
• Always keep a pitcher of cold water in the fridge. And if you don’t like the taste of your tap water, try using a water pitcher with an activated carbon filter.
