The Heat is On.

Here in Ottawa we are experiencing record temperatures. We are set to reach 33 degrees today.  Water is always an important thing to consider as part of our daily life.  In this heat it is even more crucial.

The human body constantly needs water. It loses water through the lungs when breathes. It loses water with the daily urination, sweat and stool.

The human body requires at least one litre of water daily. The quantity depends on the activity, age, environment and other factors. The most active people need two or even three litres every day. Fluid consumption is necessary for proper metabolism in the body.

How to keep hydrated?

• Upon waking consume 16 oz. of water in the morning. This will not only hydrate your body it will give your system a much needed jump start for the day. The human body actually loses water during sleep.
• Don’t wait until your thirsty to drink water. By the time you feel thirsty, you have probably already lost two or more cups of your total body water composition.
• Always keep a water-filled bottle on your desk.
• Water, not carbonated beverages or sports drink, is the best fluid for keeping hydrated when it’s warm outside. Water is absorbed much more quickly than other fluids and may help to cool off your overheated body.
  Carry a water bottle with you wherever you move throughout the day.
• If feel that tap water does not suit you, you must try bottled water. You can also take the bottled water by squeezing of a slice of lemon or lime with it.
• You can try herb, fruit tea, weak tea, and coffee substitutes. It would be better to avoid those laden with artificial sweeteners and flavours.
• Ensure a ‘water break’ at least once in an hour. For this you can set the timer on your watch as a reminder.
• Develop a habit of having a water break instead of a coffee break. Set up “pop ups” on your computer to remind you to get up from your desk to get water.
• Take water before, during and after your workout.

I found the following tool while looking around on the internet.  Go to the link to calculate how much water you should be drinking today.

http://nutrition.about.com/library/blwatercalculator.htm

Yours in Health

Vivienne Guy

Doctor of Naturopathic Medicine