How to Stay Hydrated at the Beach
It’s summer, and people from everywhere are flocking to the beaches to spend their days lying on the sand, swimming, surfing, bodyboarding, and basking in the sun. In sunny locales around the world, people may realize they need to pay extra attention to staying hydrated while enjoying a day at the beach. Don’t wait until it’s too late! Come prepared for a day of fun enhanced by keeping up your hydration so you can feel your best and return home rejuvenated.
It’s hard for some people to remember to prioritize their hydration, so we’ve got a few tips to make it easier. Plus, if you are one of those people who just don’t like plain water all that much, we’ve got ideas for you too!
How Much Water Do We Need to Drink?
Sip by sip or gulp by gulp; water requirements are unique to the individual. How much water a person needs depends on several factors; age, weight, diet, gender, how much physical activity you get, and the climate you live in all will affect the amount you need. Generally, a good guideline is the proverbial eight cups a day, but some people need more or less. The National Academies of Sciences Engineering and Medicine put out a report that said people who are well hydrated are consuming 11-15 cups of water a day. This includes water from coffee and other beverages, with about 20% of water consumption coming from food.
The best strategy is to hydrate throughout the day and learn to look for cues from your body that you may need to increase your water intake. Spacing it out is important, as drinking too much water all at once can lead to problems and isn’t really the best long-term solution to getting all of the benefits of being well-hydrated.
Why It's Tough to Stay Hydrated at the Beach
A day at the beach should be easy and breezy, but sometimes staying hydrated is hard! One reason it can be a challenge to stay hydrated while enjoying yourself at the beach is that a lot of people just don’t realize they might be getting a little dehydrated until it’s too late. Especially if you are in and out of the water, you may not even realize you’re sweating. Salt water also draws fluids out of the body at a quicker rate than usual. Being out in the sun makes you sweat more, and if you’re distracted or just having a great time, it might be difficult to judge how dehydrated you are. Playing beach volleyball, being active in the water, or just even walking around will further increase the rate you sweat, leading to common dehydration.
Symptoms to Look Out For
First, your body whispers, and then it screams. Everyday dehydration is sometimes missed because the signs can be easily overlooked. Feeling tired, craving sweets, or having dry skin might seem like nothing is out of the ordinary, but these are all clues that you are already getting dehydrated. As dehydration progresses, the signs get more pronounced. Muscle cramps, darkened urine, extreme thirst, or feeling lethargic are your body’s way of telling you it needs to be hydrated (stat!) to be able to keep functioning correctly.
How to Stay Hydrated at the Beach
1. Drink Water
Don’t overlook the basics! Water should be the primary source of hydration for people throughout the summer months as it’s the foundational element for almost all functions in the body. Drinking water first thing in the morning is really important to rehydrate after sleeping and to help your body maintain normal detoxification processes. Drinking water every few hours throughout the day and before or after physical activity keeps your body hydrated better than trying to drink a whole bunch at once to make up for a day of negligence.
Water is a great foundation, but it doesn’t replace electrolytes and minerals lost through sweat as quickly or efficiently as other substances. Some water will have naturally occurring electrolytes, but you can’t really be sure of what you are getting, and almost always, important minerals may be lacking. Especially if you do experience common dehydration, water just may not be enough to replenish your body. Once you get to that point, it is harder for the cells to absorb fluid without the right electrolyte levels.
2. Snack on Fresh Fruits and Veggies
Some foods contain an abundance of water, and during the summer or when packing a picnic for the beach, it’s good to lean on these hydrating foods to keep you feeling great even when it’s hot outside. Fruits and veggies provide a lot of water and electrolytes, especially watermelon, oranges, cucumbers, celery, tomatoes, and zucchini. Eating a diet rich in fresh plant foods on a regular basis and every day if possible will not only help you stay hydrated, but those foods will also provide a lot of nutrients your body needs.
3. Coconut Water
Coconuts and the beach go together like, well, sand and the ocean. Coconut water is the juice inside of an immature coconut, and it is one of the best sources of electrolytes nature provides. High in potassium and magnesium with naturally occurring sodium, it is like nature planned it all along to provide us with exactly what we need to stay hydrated at the beach. Oh, and it tastes incredible, especially straight from the coconut. If you are buying bottled coconut water, just look out for products with high amounts of added sugar, which isn’t the best choice. Although coconut water is very safe for most people to drink regularly, people with kidney issues need to use caution or avoid it altogether.
4. Ee Hydration
Get Hy, Stay Hy! Essential elements® Hydration has it all. It is quick and easy, and you can throw a few packets in your beach bag where they will take up very little space. Hydration is a unique formula, and with three refreshing flavors, your beachy days will be filled with delight. It's got the right combo of potassium, sodium, and chloride with buffered vitamin C, all of which are readily absorbed into your thirsty cells. This formula also has apple cider vinegar which is a great source of nutrients, enzymes, and electrolytes. It gives it a little zing without overpowering the flavor. (Have we mentioned all the benefits of apple cider vinegar?) You can drink Hydration throughout the day, and with the variety pack that has all three flavors, your taste buds will never get bored.
What to Avoid
1. Alcohol
We know, we know, it's fun to have a few drinks at the beach to enhance your experience and enjoy the relaxing vacation-type vibes. A drink or two won’t be too much trouble, but avoid going overboard. Alcohol is SO dehydrating. In fact, a big part of the reason you may feel crappy the day after partying is that your body is dehydrated. Alcohol has diuretic effects (meaning it makes you pee more often, so if you are going to indulge, make sure you drink water or other hydrating fluids before, during, and after.
2. Caffeinated Drinks
Keeping caffeinated drinks to a minimum while visiting the beach will help you stay nice and relaxed and also keep you hydrated. Caffeinated drinks can be drying for the body and some, like coffee, are also acidic. While a cup of coffee or green tea will have minimal effects, it's when you have a more than usual amount that your body responds most to the mild diuretic effects of caffeine. So it might be tempting to grab that extra coffee on your way to the beach, but it may not be the best beverage choice for fun in the sun. Also, avoid sugary coffee drinks, if possible, as they can dry you out even more. Most of all, energy drinks should be avoided if you are trying to stay hydrated as they can really increase your urine output, leaving your body with less fluids.
The Essential Element
A day at the beach should be carefree and easygoing, and with Ee’s Hydration, it’s no big deal to make sure you are giving your body what it needs to make your day the best it can be. Whether you are just lounging around or keeping busy with beachy activities, don't forget to bring enough water and some form of electrolytes to replace what you sweat out. If you aren’t sure which flavor you like best, try the variety pack that has all three kinds so you can keep it interesting and share it with your friends. Soak up the sun, ride the waves, and most of all, don’t forget to Get Hy!
