After a dreadfully cold and snowy winter, it seems as if the warm weather is finally starting to make an appearance. As the temperatures heat up, many of us look forward to engaging in outdoor recreational activities. Fun in the fresh air and sunshine is healthy and invigorating, but can also tend to leave us dehydrated, especially in the heat of the summer.

The human body is comprised of approximately 40 liters of water: about 60% of an adult male’s total body weight, and 55% of an average female’s weight. Our muscles, lungs, and brain all contain a significant percentage of water. The body needs water to regulate its temperature, and to provide the means for nutrients to travel to all of the vital organs. Water is easily lost as sweat during vigorous exercise, and is also depleted as we breathe. With as little as a 2% loss of water, our peak performance begins to drop off.

Staying sufficiently hydrated during the hot summer months is not as difficult as you may think! Starting each morning with a glass of water is a great way to get in the hydration habit. Keeping a water bottle with you when working, traveling, or exercising can serve as a good reminder to sip regularly. Adding some lemon or lime slices can perk up the flavor without adding extra sugar or calories. Before you know it, your body will adjust to taking in enough fluid to keep you well-hydrated and healthy, and ready for a summer of outdoor fun!