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Tips on Staying Hydrated This Summer

The theme of this month’s magazine issue is health and fitness, so naturally, Murray Media Group went all out to include a myriad of informative articles on everything from fitness tips and trends from local experts to pieces promoting healthier eating habits and everything in between. 

This article focuses on the importance of proper hydration because, well, it’s hot 

outside, folks!

If you’ve lived in Texas long enough, you are more than aware the summer heat in North Texas can quickly balloon from a manageable 85 degrees to triple digits, and this summer isn’t expected to be any different. We like to think we can handle it – you know, tough it out – as we start hanging outside more swimming, gardening, working out, vacationing, etc., but the fact is we can’t. Our bodies are more than 60 percent water. We rely on it to transport nutrients, regulate body temperature, and sustain healthy organs. 

So naturally, the combination of that energy-sapping sun and the fact we lose more body fluid as we sweat makes us all prime candidates for dehydration. Symptoms of dehydration include dry mouth, vomiting, tiredness, dizziness, and even delirium. And that’s just the shortlist. 

Your friends at Murray Media Group want to remind you the best way to stay hydrated this summer is to drink lots of water. According to the Mayo Clinic, men require roughly 15.5 cups (3.7 liters) of fluid per day. For women, it’s 11.5 cups (2.7 liters). Those recommendations cover everything from water to food and other beverages, but water should always be your first choice.

Below are a few more tips to stay cool and properly hydrated this summer. Some may seem like common sense, but when you’re out and about having fun, it’s easy to lose track of what your body is trying 

to tell you.

Drink more liquid (preferably water) than you think you need

Wear loose, lightweight clothing and a hat

Limit your exposure to the sun during the hottest parts of the day

When working out or playing sports outside, pace yourself

Don’t wait until you’re thirsty. 

Keep water on hand during long excursions outside

Limit your caffeine intake

Watch out for each other and stay hydrated together

One final thought: We wrote a lot in this article about the importance of water when it comes to staying properly hydrated, but don’t forget eating the right foods throughout the day can also provide the same benefit. If you’re heading out on a long day out in the sun, munch on sliced apples, pears, oranges, bananas, grapes, and blueberries. Besides limiting your caffeine intake, the same can be said for avoiding heavy and sugary foods. Combine that with drinking lots of water, and you’ll be safer this summer.

Stay safe and thirsty out there, everyone. And don’t forget we love pictures! Send us anything you’ve got from family vacations to trips to the local water parks. Maybe you’ll be featured in our next issue.


According to the Mayo Clinic, 

men require roughly 15.5 cups (3.7 liters) per day

women require roughly 11.5 cups (2.7 liters) per day

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