Hydrating for a happy, healthy summer

Summer months are near but Miami has already been feeling the heat. The spring semester has finished and Panthers everywhere are ready to celebrate the end of another successful semester by finally having some fun in the sun.

While relaxing and taking a break is essential, staying well-hydrated is especially important during these summer months. In addition to normal bodily functions, higher temperatures draw out more water from the body through perspiration so it’s vital for Panthers to remember to replace their fluid content for overall optimal health.

When temperatures rise, drinking enough water is necessary whether playing sports, traveling or simply basking in the sun.

“Every system in your body – from reproduction and digestion to circulation, mood and memory – depends on water,” Elizabeth Somer, the author of several nutrition and wellness books said to the Longview News Journal.

Nutrients do not just come in the form of food; water is equally important but is often forgotten.

The Center for Disease Control and Prevention reports that 44 percent of adults drink fewer than four cups of water per day, which is less than half of the recommended eight glasses per day. In some cases, water is not drunk at all. One can last for about two months without food but would die in about seven days without drinking water.

Dehydration occurs when the body doesn’t have enough water and fluids; this serious condition can potentially lead to problems ranging from headaches to heat strokes. Dehydration can be mild, moderate or severe depending on how much of the body’s fluid is lost and not replaced.

Human cells cannot function without water and the solvent is important for biochemical reactions, supplying nutrients and removing waste. Water is also the maintainer of body temperature, carrying heat away from internal organs before any serious damage can occur. Through this process, controlled by the sympathetic nervous system, heat travels through the bloodstream to the skin, causing perspiration. As sweat evaporates, the body is cooled off and maintains a safe body temperature that is optimal for functioning and health.

In order to balance body water levels, daily water intake is essential. The Institute of Medicine states that all kinds of liquids can contribute to a person’s total water needs, including beverages like tea, juices, and sodas.

However, while the institute included juices and soda as potential sources of hydration, these sugar-laden beverages make it difficult for the body to metabolize because of the refined sugar and can trigger some unwanted reactions in the body, particularly blood-sugar spikes. In addition, caffeinated drinks act as a diuretic and cause the loss of more fluids.

Water is the best way to stay hydrated but what many people may not be aware of is the high percentage of water contained in foods, namely fruits and vegetables. For optimum health, Panthers should consume at least five cups of fruits and vegetables per day as they contain water and other important nutrients. Water-dense foods that contain salt and potassium can also be consumed to replace bodily fluids and recover sodium losses.  

It’s imperative for Panthers to listen to their bodies and drink water throughout the day to avoid dehydration. Some of the ways to quench your thirst is by drinking six to eight oz. glasses of water per day, carrying a reusable water bottle to drink and refilling as needed or by drinking water with your meals. For those who want a bit more excitement, consider flavoring it with fresh fruit slices, or experimenting with the water’s temperature – drinking it cold from the fridge, chilled over ice or at room temperature.

For Panthers, the goal is to stay hydrated.