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The Importance of Water and Staying Hydrated


By: Janine Sanborn, West Oaks Urgent Care Content Writer

Houston summers can hover near 100 degrees for weeks at times. This is why it is VERY important to stay hydrated, especially during these hot summers. It is important when exercising, playing outside or even just laying around! When an individual is hydrated, it allows your muscles to work more efficiently, as well as allowing your muscles to not work as hard.

Water is definitely the best drink to stay hydrated. Water is also in different foods such as fruits and vegetables. Sports drinks may be beneficial to those who are doing highly intensive exercise routines. If you are sitting outside on a hot, sunny day, your body needs more fluids as well. Water flushes our toxins from vital organs, carries nutrients throughout the body and helps your ears, nose and throat issues.

Water in your body is lost through perspiration, urine and bowel movements, so it is important to have enough water throughout the day. It is highly recommended to drink eight 8-ounce glasses a day. This is known as the 8×8 rule. This also equals to two liters or half a gallon. This rule also varies to the amount of activity done through the day. According to Web MD when exercising you must follow this formula from Melton:

  • 1 to 2 hours before your workout, drink 15-20 ounces (or more than 2 cups) of water.
  • 15 minutes before you begin, drink between 8-2 ounces of water (1-2 cups of water).
  • During your workout; drink another 8 ounces (1 cup of water) every 15 minutes.

Hydration is extremely important to maintaining a safe workout indoors or outdoors. We see patients every week that suffer from heat exhaustion simply because they didn’t drink the adequate amount of water for the outdoor activities the engaged in.  Don’t put yourself in unnecessary risk and end up needing to go to an urgent care, stay hydrated for the summer and drink plenty of water!


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