Summer is officially here, it reached 100 degrees last week and this week ??, so make sure that you are drinking at least 96 oz of hydrating fluids daily. I know that we talk about fluids A LOT at the clinic. Typically, everyone you see will ask you “how much fluids are you drinking daily”, which can be tiresome I am sure. When we ask about your fluids however, it isn’t to annoy you, or to check mark a “fulfilled box”. We just want to make sure that you are staying hydrating and always feeling your best. Water plays a critical role in the body by helping with fat metabolism, basic body functions, and preventing constipation.

A hydrating fluid is less than 15 calories, decaf, and non-carbonated. Some different hydrating fluids that you can incorporate to help prevent yourself from becoming burnt out on a certain drink or flavor are listed below. The ones in bold print are electrolytes which are recommended during the summer time, if you develop muscle cramps, and/or if you experience starry vision.

  • Water
  • HINT water
  • Diet Ocean Spray
  • Diet V8 Splash
  • Crystal Light
  • MIO
  • Sugar Free Jello/Popsicles
  • Powerade/Gatorade Zero
  • Lyteshow
  • Propel 
  • Vitamin Water Zero

Contact your physician if you think you are dehydrated. You may need to come to the clinic for fluids.

Some common signs of dehydration are:

  • Darker urine color and decreased urine output.
  • Cramping in arms and legs
  • Sleepy/irritable
  • Headache
  • Thirst or dry mouth.
  • Hunger (a lot of times when we think we are hungry, we are thirsty).
  • Constipation
  • Cold hands/feet
  • Rapid heartbeat and weak pulse.
  • Dizziness, weakness, fatigue, or lethargy.


In the comments below, let me know what some of your favorite hydrating fluids are.

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