With temperatures getting warmer and the summer coming up, more people are excited to get outside and get active. Summer is also a time when more people are at risk for dehydration. Staying hydrated is important for so many reasons. Your body requires water, and drinking a lot of it will help you stay healthy. 

The first rule in staying hydrated is drinking enough water. You may be asking, but how much water do I need? It all depends on you, your size, activity levels and health conditions. A general rule of thumb is to drink about 2/3 ounces of water per pound of body weight. 

Next, we have to bring in other factors like lifestyle and health conditions.There are some people who are more at risk for dehydration, or would benefit more from drinking extra water. Older individuals and pregnant women need to stay hydrated, as well as people with conditions including heart disease and cystic fibrosis. 

People who engage in high levels of physical activity also need to pay attention to their water intake. It is especially important to remain hydrated when you are engaging in physical activity, because you are losing so much water when you sweat. It may seem like a lot, but you really should be drinking water before, during, and after exercise. Even chocolate milk or sports drinks can be good for rehydration after really intense exercise, because they contain sodium and carbs. 

Of course, even if you are not elderly, don't have health conditions, or don't exercise a ton, staying hydrated is still important, especially in the hot summer months. Remember to stay hydrated all day, most importantly when you are outside. The more you sweat the more water you lose. 

It's a no-brainer that water is always the best option for avoiding dehydration, but it's not the only option. Foods that contain a lot of water include fruits like watermelon and oranges, or vegetables like lettuce, cucumbers and celery; all are great for hydration. This may come as a surprise, but foods like popsicles, yogurt, chicken, applesauce and jello can also keep you hydrated. Just avoid salty foods and alcohol, which can dehydrate you. If you want to drink more water, but aren't really into the taste, try it with some lemon, a flavor packet, or in the form of sparkling water. It's a good idea to form healthy habits like always carrying around a water bottle, or munching on fruits and vegetables with high water content, to avoid dehydration. 

Surprisingly, you can have too much water. This is a condition known as hyponatremia or water intoxication, where we begin to lose sodium. Just like not drinking enough water can be bad for you, drinking too much water can be very bad for you too, and in severe cases, can lead to death. However, it takes an enormous amount of water, liters and liters to cause water intoxication. So drink a lot of water, but not too much! 

Many people can become dehydrated during the summer months, make sure you're not one of them! Dehydration, which at its worst can be fatal, is something that you can easily prevent, just by drinking water. Some symptoms of dehydration to look out for include headache, lightheadedness and dry mouth. Visit this site for more about staying hydrated and associated symptoms of dehydration. Here at Advantage Walk-In Chiropractic, we aren't just concerned about your back health, but your overall health, too. And that includes getting enough water and staying hydrated.