NEW ORLEANS (WGNO) — If you feel like it just keeps getting hotter and hotter, you’re not wrong. Last summer was the hottest the Northern Hemisphere has seen in 2,000 years. Two thousand years.
When we’re dealing with the heat and humidity we get here in South Louisiana, hydrating efficiently becomes more important than ever. Registered dietitian Molly Kimball shares the rundown on why hydration matters, how much fluid we need, and top picks for optimal hydration.
Why Hydration Matters
Optimal hydration is essential for energy, mood, focus, metabolism, workout performance and recovery. It also supports healthy joints and skin and plays a role in prevention of muscle cramping.
Even low-level dehydration can increase our heartrate, fatigue, headache and risk of cramping. More severe dehydration can lead to heat exhaustion or heat stroke.
How Much Fluid?
Aim for at least half your body weight in ounces as a daily baseline. If you lose large amounts of sweat during exercise or work outdoors, add an extra 16 to 24 ounces for every pound of sweat lost.
What “Counts?”
Any fluid that doesn’t contain alcohol “counts” toward our daily intake. Yes, even coffee and tea. Also, high-liquid foods like Greek yogurt, vegetables and fruits, soups and smoothies.
Pure water is great, but if we’re losing large volumes of sweat, we often need to replenish electrolytes as well. Sodium is the primary electrolyte lost in sweat (along with smaller amounts of potassium, calcium and magnesium) and is by far the most important electrolyte to consider in fluid replenishment.
The Bottom Line
Make it a priority. Healthy hydration doesn’t just happen – especially not in such high heat and humidity. Set a goal for how much you plan to sip each day and track your progress. If helpful, set a reminder on your phone at key intervals throughout your day.
Paying attention to how you feel – less fatigue, more alert, fewer cravings – can be motivation to stay consistent.
For more, check out Molly’s article in Avenue Magazine.
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Molly Kimball, RD, CSSD is a registered dietitian + nutrition journalist in New Orleans, and founder of Ochsner Eat Fit nonprofit restaurant initiative. Tune in to her podcast, FUELED | Wellness + Nutrition and follow her on Facebook, Instagram and Twitter at @MollyKimballRD. See more of Molly’s articles + TV segments at www.mollykimball.com, and sign up for Eat Fit Wellness Bites weekly newsletter, here. To schedule a nutrition consult with Molly’s Lifestyle Nutrition team, email nutrition@ochsner.org.
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