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Easy, Clever Ways to Prevent Dehydration

Easy, Clever Ways to Prevent Dehydration

    According to my local weather forecast, today’s highs will top 95 degrees. For my little corner of New England, that’s brutally hot (and rather early in the year for such high temps, all things considered.) Factoring in the humidity, I can assure you that I will be hot, cross, and concerned about staying hydrated all day today.

    Which brings me to the main point of today’s post: how to stay hydrated during the hottest months of the year.

    Staying properly hydrated ensures that all of your bodily functions are…well…functioning. You can only go three days or so without water, and as your body loses its hydration, you will experience all kinds of awful side effects. Dehydration can cause irritability, lethargy, dangerously low blood pressure, rapid heart rate, headaches, shock, and even death.

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    The average adult can usually maintain proper levels of hydration by drinking enough water. That being said, extreme heat or exertion can be draining on even a healthy adult. Kids and senior citizens are more susceptible to extreme dehydration than the average adult…so if you have kids or older adults in your life that are important to you, the tips outlined below can be especially important for them (and for you!)

    1. Pick the right water.

    As a general rule, I try to avoid hydrating beverages that have added sugar. In addition to having fewer calories, I think it’s also important to choose hydrating beverages that don’t have sugar in order to prevent spikes in insulin levels. Going into a sugar crash compounded with the already-unpleasant sensation of dehydration? Count me out. Plus, if you happen to be sick with diarrhea during a hot summer day, sugary beverages can actually worsen your symptoms.

    I’m a fan of electrolyte-enhanced waters: SmartWater and Metroelectro are my go-to brands, but there are many options out there. I also really dig flavored waters such as Hint Water (which is all-natural and has zero calories) and Ayala’s Herbal Water. The waters from Ayala are USDA Organic, and come in unique flavor combinations like Lemongrass Mint Vanilla, Lavender Mint, and Lemon Verbena Geranium. If you hate the taste of plain water, these all-natural, zero cal waters are a smart choice (and taste so good you’ll actually WANT to drink them.)

    2. Snack on the right foods

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    Fresh veggies and fruits are good snacks this time of year, and not just for dieters. Fresh produce has a very high water content, so it’s a great way to hydrate without having to drink a ton of water. For example, an apple is up to 85% of water by volume.

    Pickles (and pickle juice) are higher in electrolytes than beverages like Gatorade or Powerade, and have been shown to reduce cramping cause by exertion in high temperatures. The acetic acid in pickles and pickle juice are considered superior to the citric acid found in commercial sports drinks, at least when it comes to rehydration properties.

    Another food you should add into your diet when staying properly hydrated is a concern are chia seeds. In addition to being high in protein, the seeds themselves help you to retain water by absorbing many times their own weight in water. If you can’t find the actual seeds, you may be able to find a chia seed gel at runner’s/sporting good stores or health food stores.

    3. Drink constantly, not occasionally.

    You should be constantly drinking fluids, rather than guzzling multiple liters of water all at once.

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    Let me put it this way: when you go to the hospital and get an IV drip, it’s a DRIP… meaning that you get a slow but steady introduction of fluids. You never see anyone getting an IV drip at the speed of a gushing fire hose.

    It is better to have frequent, small amounts of fluid…especially if the dehydration is severe. Too much fluids at once can induce stomach upset or vomiting.

    The amount of water you need in a given day depends on the environment, your activity level, and what other food and drink you have consumed. That being said, work towards drinking 2-3 liters of water per day.

    Break up that amount of water into a cup or so every hour, and you’ll have a good, healthy intake of water. Drinking too much water in a very short period of time can put too much strain on your eliminatory processes, so finding the right balance is important.

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    4. Avoid diuretic behaviors.

    By which I mean, don’t do anything that you know will dehydrate you. In addition to exercise, also watch out for alcohol and caffeine. You might feel groggy when you get to the office… avoid your usual cup of coffee and go for a large glass of water. You might be surprised at how much more effectively the water perks you up.

    5. Make it easy on yourself.

    It’s hard to stay hydrated when you don’t have water nearby. Keep a couple bottles of water in the fridge at work, or in the trunk of your car (you never know when you’ll be stranded somewhere in hot weather.) Pick up a small sports bottle that will fit in your purse or briefcase, and you’ll always have water close at hand. When the water is close to you, you’ll actually remember to drink it. (And don’t be afraid to set an alarm on your watch or phone every 30 minutes to remind you to drink!)

    Closing Thoughts

    The Dos Equis spokesman, “The Most Interesting Man in the World,” has a catchphrase: “Stay thirsty, my friends.”

    Friends of Stepcase Lifehack, we hope that you’ll ignore his advice, and stay hydrated instead.

    How do you stay hydrated in the summer? Tell us in the comments below!

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    Tucker Cummings

    Writer and social media professional sharing productivity tips on Lifehack.

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    Last Updated on May 15, 2019

    How to Tap Into the Power of Positivity

    How to Tap Into the Power of Positivity

    As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

    “Happiness cannot come from without, it comes from within.” – Helen Keller

    When we are still children, our thoughts seem to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

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    Just imagine then how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power! We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities. We’ll never ask that person we like out on a date because we always think we’re not good enough.

    We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb. We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits. We’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head.

    But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

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    So…how exactly are we to achieve that?

    It’s not as hard as it may seem; you just have to practice, practice, practice. Here are a few ideas on how you can get started.

    1. Learn to substitute every negative thought with a positive one.

    Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

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    2. See the positive side of every situation, even when you are surrounded by pure negativity.

    This one is a bit harder to put into practice, which does not mean it’s impossible.

    You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty. If you seek it, you will find it.

    3. At least once a day, take a moment and think of 5 things you are grateful for.

    This will lighten your mood and give you some perspective of what is really important in life and how many blessings surround you already.

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    4. Change the mental images you allow to enter your mind.

    How you see yourself and your surroundings make a huge difference to your thinking. It is like watching a DVD that saddens and frustrates you, completely pulling you down. Eject that old DVD, throw it away and insert a new, better, more hopeful one instead.

    So, instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

    If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

    And remember: You are (or will become) what you think you are. This is reason enough to be proactive about whatever is going on in your head.

    Featured photo credit: Kyaw Tun via unsplash.com

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