In summer, with the heat, it’s easy to get dehydrated. This leads to many imbalances, starting with a certain tiredness. Here’s learning to drink during the day and stay hydrated for longer.

We hear it over and over again: hydration is fundamental for the good functioning of the organism. And yet, despite this, most people admit that they do not drink enough.

Everything in the body depends on optimal hydration, organ function and hormonal balance,” explains Los Angeles-based nutritionist Kimberly Snyder. “When you’re hydrated, your joints are lubricated, your skin is nourished and your hair follicles are able to grow healthily. On the contrary, the skin becomes dull and dull, hair is more fragile, energy is scarce, digestion is fatigued and, in general, you feel tired and exhausted. So drinking the right amount of water every day is essential. But how to do it? Here are some tips.

Customize Your Intake

Eight glasses have long been considered the essential amount of water to drink to stay hydrated. But according to Snyder, it actually depends on each person’s needs and level of activity, as well as factors such as outside temperature (the more you sweat, the more water you lose). As a general rule, Snyder says that women need about 1.7 liters of water per day, while men need about 3.7 liters. But for a more personalized amount, the nutritionist suggests, “Drink about 30 grams of water for every kilo of your weight. “For example, if you weigh 140 kilos, you should take two to four litres of water a day (about 17 glasses)”.

Drink at Room Temperature

“I always tell my customers how important it is to drink water at room temperature,” Snyder says again, because water at room temperature would be more moisturizing than cold water, as the body has to spend more energy to bring cold water to an absorbable temperature, resulting in water loss. In addition, ice-cold water can cause blood vessels in the stomach to narrow slightly, hampering the digestion process and slowing down hydration.

Drinking as the First Gesture of the Morning

Starting the day by replenishing fluids is the key to daily hydration. “We often get dehydrated quickly. Hydration in the morning will give you more energy and prepare you for the day”. Better still, the ideal would be to start the day with a cup of hot lemon water, which is good for the liver. “It’s full of vitamin C and helps support the detox process,” says Snyder.

Drinking Between Meals

“Too much liquid during meals dilutes stomach acid and can delay dehydration,” says Snyder. It’s better to drink significant amounts of water between meals and during the day, at least half an hour before meals and an hour afterwards. And to monitor your daily intake, you can keep an eye on the color of your urine (the lighter the better, Snyder says), or with an app like Waterlogged or Gulp, which helps you track intake and set goals, as well as remember to keep drinking.

Eating Foods Rich in Water

Obviously water is the first and most obvious source of hydration, but there are some vegetables you can eat that will help you stay hydrated. The main one is cucumber, which is rich in enzyme-laden water, B vitamins, nutrients, electrolytes and silica. Another is celery, which is rich in vitamins, minerals and fiber to keep the body fresh and the skin glowing. Both can be added to a green shake to drink first thing in the morning on an empty stomach. In this way, the body can absorb all the benefits.

Compensate for Caffeine and Alcohol

Both caffeine and alcohol are diuretics, which means that while you drink, you lose more fluid. To make sure you stay hydrated, you need to compensate with additional fluids. “If you choose to drink one glass of either, follow up with another glass full of water to try to rebalance,” Snyder says.

Drink Coconut Water

“For centuries, people in Southeast Asian countries and Pacific islands have been drinking coconut water to hydrate themselves,” Snyder explains. “It’s one of the best ways to replace the water and electrolytes that the body emits in hot climates.” So after a long day in the sun (or in the morning after a long night out), the ideal would be to drink a glass of coconut water.

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