Be Water Wise This Summer

Be Water Wise This Summer

Be Water Wise This Summer


  1. Which is a possible warning of dehydration?
  2. Thirst
  3. Lightheaded
  4. Fatigue
  5. All the above
  6. How many 8 oz glasses of water is suggested to drink every day?


  1. 2-3
  2. 4-5
  3. 6-8
  4. 11-13


  1. True or False: The healthiest way to flavor plain water is by adding some soda.
  2. True
  3. False


The importance of hydration is necessary to keep the body’s systems functioning properly especially during the summer to counteract the heat and humidity. So, how much should you be drinking? There is no scientific consensus regarding, “optimal hydration” and no one specific process for assessing fluid status. Therefore, know the signs to avoid dehydration:


  • Fatigue/sleepy
  • Constipation
  • Feeling thirsty
  • Headaches/Lightheaded
  • Less frequent urination
  • Dark yellow or amber colored urine
  • Few tears when cryingWater is the most essential and forgotten nutrientWater is essential for maintaining blood circulation throughout the body and a solvent for key biochemical reactions, supplying nutrients and removing waste. It is also the maintainer of body temperature.    


  • 12 Healthful Hydration Habits:
  • When exercising during the summer, drink 8 oz of water 20-30 minutes before beginning, 7-10 oz during exercise & within 30 minutes after exercising drink at least 8 oz of water.
  • Always carry a water bottle to sip often.
  • Drink enough water to prevent thirst. Generally drink about 6-8 oz per day.
  • Grab a glass of cold water when feeling frazzled.
  • Sip on a mug of herbal tea in the am and or pm.
  • Eat a diet rich in whole foods including at least 5 cups of fruits and vegetables per day.
  • Drink water during your meals.
  • Monitor fluid loss by checking the color of your urine. It should be pale yellow and NOT dark yellow, too smelly or cloudy.
  • If high sodium losses occur during exercise, eat salty foods in a pre-exercise meal or dilute orange juice or V-8 juice 50/50 with water so the drinks will empty your stomach quicker than pure juice, and the water is able to reach your heart and organs more rapidly.
  • Have a “leaky bladder”? Drinking less water will NOT prevent incontinence but rather make your urine more concentrated and irritating to your bladder leading to an increased urgency to urinate more frequently.
  • Make plain water more interesting by adding slices of citrus fruit or splash of 100% fruit juice as well as experimenting with your favorite water temperature.
  • Cucumber-Lime Refresher drink: 1 pitcher of water, 1 cucumber sliced thinly, the juice of 4-5 limes..stir and mix well. Refrigerate.  

Warm Weather Work-out Guidelines

  • Clothes should be light, loose fitting.
  • Exercising indoors is best, especially on a very hot day.
  • Plan to exercise when it is cooler either in the am or the pm.
  • When the humidity goes up, ease up on your work-out as it can impair your body’s ability to cool down by not allowing your sweat to evaporate.  
    • Iris Rosenfeld, DC
    • 25255 Cabot Rd Ste 110
    • Laguna Hills, Ca 92653
    • 949-380-7215

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