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When most people think of summer in South Florida, they imagine long days at the beach and Sundays spent on the golf course. However, as we push toward the end of July, Florida’s summer heat is near its peak. Before you know it, you are dehydrated without even realizing it, which is why our number one tip for surviving summer in South Florida is to always stay well hydrated!

In general, most Americans are dehydrated due to inadequate water intake. In fact, research shows that 75% of Americans are chronically dehydrated, consuming only 2.5 cups of water a day on average. While inadequate water intake is the leading cause of dehydration, the consumption of both caffeinated and alcoholic beverages can cause further dehydration. 

Hydration is Key for Wellness and Weight Loss!

Drinking an adequate amount of water daily is essential for overall health and wellness. Water plays several crucial roles in the human body, such as regulating body temperature, lubricating the joints, delivering nutrients to the body’s cells, and helps keep vital organs functioning properly. 

Water is not only key for wellness but also weight loss. Water can help with weight loss in a variety of ways by boosting your metabolism, cleansing your body of toxins and waste, and acting as a natural appetite suppressant. On the CMMD Wellness and Weight Loss Program, 128 ounces of fluid is recommended, at least half of which should be water. This should be increased accordingly based on heat exposure and physical activity levels. 

Benefits of Adequate Hydration

  • Enhances weight loss
  • Supports optimal metabolism
  • Improves sleep quality
  • Increases energy 
  • Improves cognitive function and mood
  • Helps joints and muscles function properly
  • Helps to maintain skin elasticity

With excessive heat while in the scorching Florida sun, the human body requires even greater hydration. During the summer months, we tend to be outside more while enjoying outdoor activities, such as bicycling, running or hiking, causing us to sweat off more water. According to research, “a low level of dehydration can sap your energy, and more severe dehydration can be dangerous because it can cause heat illness.” As your body loses more water through sweat, you need to replenish it with water to avoid getting severely dehydrated. 

How to Improve Hydration

Staying hydrated throughout the day can be difficult, which is why many people struggle with drinking an adequate amount of water. Here are a few tips that can help you improve your water intake. 

Download a water app

You can increase awareness of how much water you have consumed by having a water app on your phone. There are plenty of apps that can help you keep a perfect track of your water intake balance and ensure that you stay hydrated. We recommend the Waterful: Water tracker & drink water reminder app, available for both iPhones and Androids.

Carry a water bottle

One of the easiest ways to remember to drink more water is to carry a water bottle with you at all times. Instead of buying a plastic water bottle every time you leave the house, you can reuse and refill your water bottle whenever you need to.

Drink every 30-60 minutes

When outside in the heat, we recommend drinking water every 30-60 minutes. This is because you are losing fluid when you sweat and need to replenish more often. 

Try flavor-enhanced water

If you are not a fan of the plain flavor of water, you may want to add some natural flavoring to your water, such as a squeeze of lemon, lime or orange.  

Limit caffeine and alcoholic beverages

You may have heard that caffeine and alcoholic beverages can cause dehydration, which is true! Both caffeine and alcohol have diuretic properties, which means that they cause your kidneys to flush water from the body through urine at a much quicker rate than other liquids, which may affect your hydration status. Instead, check out our pantry for our High Protein Non-Alcoholic Cocktail Beverages!

At CardioMender, MD Weight Loss Specialists, we are here to help give you the best tips for staying healthy and hydrated! (P.S. Don’t forget to drink your water today!)

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