The long, sunshine-filled days of summer are just begging to be enjoyed outdoors. Hiking, swimming, skateboarding, gardening, and biking are all at the top of summer “to-do” lists. Smoking a blunt on the beach or enjoying some CBD pre-rolls on a hiking trail has become a popular pastime. But, summer also comes with massive heat waves, and the extreme temperatures are powerful reminders of the importance of staying hydrated during the hottest months.
An estimated 1,3000 deaths per year in the United States are the direct result of extreme heat, according to the United States Environmental Protection Agency (EPA).
The best way to stay safe this summer? Stay hydrated.
The best way to stay hydrated? Read and follow these tips for staying hydrated during summer.
How to Stay Hydrated During Summer
There are several things you can do to stay hydrated during these hot months.
Drink Lots of Water
What does it mean to “drink lots of water” anyway? The amount of water you need depends on the climate, the type of clothing you’re wearing, and what activity you’re doing.
Someone who sweats a lot will need to drink more water than someone who doesn’t. There are also certain medical conditions, such as diabetes, that may require you to drink more water. Additionally, some medications are diuretics, causing your body to lose more water.
But, just being thirsty isn’t a good indication you need to drink water. If you’re thirsty, then you’re already dehydrated.
One of the best ways to determine if you need to drink more water is to look at your urine. Normal, healthy urine is the color of straw. If your urine looks like water, you drank more than you needed to. If your urine is dark yellow or amber, you are dehydrated and need to consume more water.
If you’re exercising or doing a physical activity, you should be drinking small amounts of water regularly. Avoid chugging it. Drink at least eight ounces of water every ten to fifteen minutes. If you are perspiring heavily, drink more water.
If you are not sweating during physical activity, this is a sign you are too dehydrated and at risk of developing heat exhaustion.
Add CBD Tincture to Water or Tea
A lot of people drink a glass of water or cup of tea first thing in the morning. This hydrates the body, helping to wake up your body and mind and get you ready for the day. Early morning is also a great time to use CBD.
Because CBD can help alleviate symptoms of anxiety, try adding some CBD tincture to your iced tea or water before your next work presentation. Then, sip on your beverage throughout the meeting.
You may also consider adding CBD tincture to water or iced tea after engaging in physical activity to aid in muscle recovery.
Finish your day by drinking CBD water or CBD iced tea before you head to bed. CBD can promote better sleep and is a soothing way to relax after a long day.
Watch Your Perspiration
Your body cools itself by sweating. You perspire, and that sweat evaporating is what cools you down. The more you sweat, the more water you need to replace. It’s not unusual to shed five pounds during intense workouts. During intense exercise, your muscles can generate up to 20 times more heat than when you’re resting. This means you are shedding more water and have an increased risk of dehydration during physical activity.
Watch how much you’re sweating and be sure to replace the water you’ve lost. Weigh yourself before and after your physical activity. For every pound you lose, drink 80 – 100% of that loss (13oz to 16oz) while engaging in physical activity to stay hydrated.
While it may be tempting to sip on an ice-cold Margarita when the temperatures start to rise, but you may want to skip it. Alcohol is a diuretic, meaning it causes your body to shed fluid. If you do not drink enough water when consuming alcohol, you can become dehydrated very quickly.
If you do choose to drink alcohol this summer, do so where it’s cool and don’t engage in physical activity. Remember to drink plenty of water to replace what you are losing by drinking and through the heat of summer.
Change the Way You Exercise
It’s important to exercise, so you shouldn’t give it up all together now that it’s hot out. However, there are some things you can do to help you stay hydrated during summer. Exercise when it’s cool, or do so indoors. Rather than going hard into your workout, pace yourself and go slow — especially if it’s extremely hot. If you do plan to exercise outside when it’s hot, consult your physician first.
Remember: Not sweating during intense physical activity can be a sign you’re too dehydrated.
Eat Hydrating Foods
Certain fruits and vegetables are rich in water and eating them can help you stay hydrated during summer. For example, peaches contain over 80% water, while melons like watermelon and cantaloupe contain over 90% water. Dried fruit does not count, as it has been dehydrated.
Protect Your Skin
While applying a moisturizing CBD Body Butter won’t hydrate your body, it does keep your skin supple and soft. Your skin can dry out in the hot months, which can lead to tears and cracks that can get infected if left untreated. To prevent this, apply a CBD Body Butter once or twice a day.
The Importance of Staying Hydrated During the Hottest Months
Staying hydrated and following the above seven tips can help you avoid heat-related issues that are common during the hot summer. Remember to watch how much you sweat, talk to your doctor if you’re going to exercise outside when it’s hot, and replace the fluid you lose when perspiring. Always have water on-hand, and sip on it throughout the day in 8oz increments. If nothing else, stay inside where it’s cool and out of the hot sun.
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