Spilled Water Bottle


Summer is coming, and June is National Safety Month. As the weather stays nice enough to do sports, take a lunchtime walking break outside, take the dog for longer walks, play at the park, go to the pool, and exercise outside, it’s prudent to stay hydrated. Here are some tips to stay hydrated during the summer months.

  • Aim to drink the appropriate amount of water for your body weight and activity level. A basic calculation to determine the amount of water to drink each day, approximately: divide your body weight (lbs.) by 2. The resulting number is how much water you should drink each day in ounces. For example, 150 lbs/2 = 75, so a 150-lb person would aim to drink about 75 ounces of water a day. High altitude, strenuous exercise, and warm temperatures would necessitate drinking more water. Try out a hydration calculator here.


  • Take it with you: get yourself a fun water bottle that encourages you to drink enough throughout the day. I hear there are glow-in-the-dark Nalgene bottles! Besides, what with the price of bottled water from a vending machine, having your own bottle will help you keep from breaking the bank (and avoiding those pesky, tempting vending machine snacks).


  • Don’t like how water tastes? Try filtering it using charcoal filter via sink attachment or pitcher. Or, make “spa water,” by adding a few slices of cucumber and fresh mint or basil leaves, frozen berries, or citrus slices to make it more refreshing.


  • Eat your water! Fruits and veggies such as in-season watermelon, pineapple, strawberries, iceberg lettuce, cucumber, celery, tomatoes (but stay away from the Bloody Mary’s with the celery and tomatoes—alcohol is a diuretic and dehydrates you).


  • Speaking of diuretics, a sure sign of dehydration is dark yellow or orange urine. Clear or pale yellow urine indicates good hydration.


  • If you’re not in the habit of drinking water, set a timer to remind yourself to drink some water every hour.

On average, the human body is 65% water and maintaining a healthy body includes taking care of all the fluids inside it (i.e., blood, plasma, cerebrospinal fluid, etc.). Let’s start June hydrated!

For more information on National Safety Month, see Healthfinder.gov.

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