The sun is shining and it's a beautiful day to enjoy the outdoors doing all the things you love! But as the temperatures rise this summer, you need to be sure to pay close attention to one important aspect of your health: your hydration. So this week, Lindyspring Systems offers you some information on the signs of dehydration to watch for, as well as some tips to help keep your body hydrated throughout the hot summer days.

Signs of Dehydration

Most of us associate dehydration with muscle cramps, fatigue, and extreme thirst. While these are signs of dehydration, that's not the worst of it. If we don’t keep up with our water intake, especially in hot weather or while exercising, our thinking and cognition can suffer. Just a 2% reduction in body water weight can lead to problems with short-term memory, attention, and visual-motor tracking.

Other signs that you may be dehydrated include loss of appetite, dry mouth, mild constipation, and temporary lightheadedness. A good measurement of your level of hydration is the color of your urine. Pale urine indicates adequate hydration while darker colored urine is a sign that your body needs more fluids immediately.

Tips for Staying Hydrated

We know how important hydration is to our health, but the question remains, how do we increase our water intake without feeling water-logged or sprinting to the bathroom every five minutes? Here are a few simple tips to keep you hydrated.
2. Infuse with flavor - Whether you prefer limes, lemons, oranges, berries, or cucumbers, infusing your water with fresh fruit can make for a refreshing and spa-like beverage, without any added artificial sweeteners or preservatives. Not only will it give your water a little flavor to help with soda or juice cravings, you'll be more likely to drink more of it.

3. Eat your way to hydration - The good news is that only 70-80% of your daily hydration needs to come from water; 20-30% should actually come from food! All whole fruits and vegetables contain some amount of water, so snacking on something like watermelon, cucumbers or tomatoes can help make up some of the water your body needs.