dehydration

At work, it's easy to get a water-drinking system down; all it takes is several trips to a water cooler and a reusable bottle to stay on track. But when running around, remembering to drink enough water can be hard, which only leads to feeling tired or irritable. Prevent being under hydrated with these easy tips to break the bad habit.

Take a bottle: Filling up at the drinking fountain or sink, wherever you are, is an easy way to ensure you'll stay hydrated. Keep a reusable bottle that fits into your purse (and doesn't leak) handy when you're running out the door. Try some of our favorite spill-proof water bottles here.

Have a goal: Declare your daily water goal — vow to refill your water bottle four times every day or keep a count of how many ounces you have to go to reach your 64-ounce number. Knowing how far or close you are to reaching your water intake for the day can be all the motivation you need to stop and take a drink.

Always order water: Stopping for a leisurely cappuccino at your favorite coffee shop? Buy a bottle of water or ask for a glass of tap to accompany it as well. If you're meeting friends for dinner or drinks, make sure you ask for water along with that glass of wine. Having a glass of water with your meal (or dehydrating drink!) keeps you on track.

It's true that thirst is one of the first signs of dehydration, but if you're anything like me it takes some effort to drink enough water throughout the day, especially when it's time to work out. Not drinking enough water, however, can mess with an exercise routine, preventing you from training as hard or as long as you'd like. Make sure you stay hydrated by recognizing these three signs that you need to drink more water when exercising.

You feel fatigued: Feeling sluggish and fatigued when you start a workout can be a sure sign that you haven't fueled the body correctly. But it's not just about finding the perfect pre-workout snack — plain old water also helps you stay energized. Make sure you drink enough before or after your workout, and if you're doing a longer workout make sure to sip throughout.

You cramp easily: Not drinking enough water can cause you to cramp while working out, so make sure you're hydrating well before you work out. Drink an ounce of water for every 10 pounds of body weight about one to two hours before you exercise, but make sure you don't gulp too much water right before the start of a workout.

You have a high pulse: Using a heart rate monitor when you work out can definitely help you understand how your body is responding to your workout intensity. If you notice that your heart rate is higher than normal (learn how to measure your max heart rate here), it could be because you're dehydrated. Try to see how your water intake affects your pulse; if drinking water doesn't help, it could be another reason.

Summer workouts can also lead to dehydration, so read our tips on how to stay hydrated while you work out in the Summer heat.

The hot Summer sun beating down coupled with the thick humidity that engulfs you makes exercising outdoors feel so much harder. If you don't want to give up your Summer runs, here are some ways to beat the heat.

• Exercise during the coolest time of day. I've become obsessed with checking the weather, and I look to see when the temps are going to be the lowest that day. Sometimes it's early in the morning, and sometimes late in the evening. Being flexible about when you work out will allow you to have a more comfortable run.
• Run in cooler settings. Hit the trails in shady woods or run along a breezy beach shoreline. It can be 10 or more degrees cooler than running on the streets in your neighborhood.
• Shorten or split up your workouts. Summertime isn't the best time to push yourself, so if you can only run 10 minutes at a time, do what you can, or run twice in one day.
• Slow down. If you're set on your 30-minute workout, dramatically slow down your pace or do intervals of jogging and walking.
• Skip your run and take part in cooler cardio activities. Biking in the wind, swimming in cold water, or hiking under shady trees will burn calories without making you overheat.
• User the power of water. Wet your head, or bring along an ice sock or frozen towel to help you stay cool.
• Head indoors. Now is a good time to take advantage of a monthly membership at an air-conditioned gym. Can't afford it? Burn calories by following along with fitness DVDs, jumping rope, running up and down your stairs, or doing strength training routines in your home.
• Drink water all day, not just before or after your run. Staying hydrated will help prevent some of the symptoms you may experience from exercising in heat such as dizziness, stomach cramps, and headaches. During your run, sip four to eight ounces of water every 15-20 minutes.

If you have any more suggestions, please share them in the comment section below.

We all know that it's important to keep our dogs happily hydrated when they're out and about in hot weather. If left untreated, dehydration can lead to organ failure and even death, so it's best to give your pooch access to plenty of water when the mercury rises. Of course, dehydration can also be caused by vomiting or diarrhea, so even in cooler weather, pup parents should be wary if dogs exhibit these symptoms.

So if you're concerned that your pooch hasn't had enough to drink, there are a couple quick ways to tell if your doggie is dehydrated before bringing him to a doctor:

• Snap back. Take the collar off the dog and gently pinch a small bit of skin at the scruff of his neck and pull up so it looks like a tent. Then let it go and see how quickly it flattens back out. As with the test for cats, doggies should also show less elasticity if they're lacking in fluids, making skin slower to return to its natural state.
• Open wide. Another telltale dehydration spot on a dog's body is inside his mouth! Gently lift up his lips and take a look at his gums before doing a quick swab with your index finger. A dehydrated dog will have dry, slightly sticky or gummy gums, while a healthy pooch will have wet and smooth ones instead.

Source: Flickr User Stewart Black

As Winter nears, the cold weather may be annoying for many reasons, not the least of which is its dehydrating effect. When temps drop and winds increase, the air becomes drier, meaning our bodies aren't getting as much moisture as in warmer months. If you're feeling the effects of the drier air, here's a reminder to increase your water consumption.

We've long been told that the eight glasses of water a day that we need to drink is a myth (the actual number you need depends on a lot of different factors — read more on calculating your recommended daily water intake here), but what is true is that drinking more than that amount — within reason — isn't a bad thing. In fact, if you do drink eight glasses a day, your kidneys will thank you. Studies have found that drinking 64 ounces of water reduces the risk of developing kidney disease.

Two good reasons to up your water intake, so drink up! If a tall glass of icy water doesn't sound appealing during those cold days, warm up with these recipes for herbal tea.

DrSugar is in the house! To celebrate National Coffee Day, she's answering an age-old question about how your cup of java affects your day.

DrSugar,
I am confused about coffee. I remember reading somewhere that coffee is only a mild diuretic and doesn't contribute to dehydration. But after I drink a cup of coffee or an espresso drink, my mouth feels dry and I need to pee more frequently. So I am hoping you can clarify this. Is coffee a diuretic? And how exactly do diuretics work? Is coffee dehydrating, or is it the caffeine?
— Confused Coffee Lover

Don't worry, you are not the only one out there confused about coffee! For years, medical experts had been saying that the caffeine in coffee acts as a potent diuretic, which leads to excessive urination resulting in dehydration. But, like you mentioned in your question, recent research has been published on this topic and the results appear to contradict the prior notion about coffee. Most studies have shown that in moderate amounts, the caffeine in coffee only has mild diuretic effects and does not lead to dehydration. To learn why, keep reading.

Given this Summer heat, it's likely you don't need anyone telling you to drink more water. But here's a quick reminder of all the benefits of H2O.

Proper hydration is always important, but this is especially true before you exercise. Studies have shown that dehydrated people do fewer reps and tire more quickly. Sounds obvious, but the reason why it happens is interesting: dehydration lowers the hormone levels necessary for building muscles. So make sure you drink enough — find out just how much water you should be drinking here.

Another reason why you should keep that water bottle handy: people who drink enough water end up eating fewer calories than those who don't. If you're looking to quench your thirst, opting for water is better than drinking high-calorie (and high fructose corn syrup laden) sodas. Think diet soda is a good water substitute? Think again — studies have found that people who drink diet sodas actually weigh more — and have waistlines that are 70 percent larger — than those who don't. So reach for the water, and drink up!

In many parts of the country the heat wave is showing no signs of slowing down. While you can schedule your workouts earlier or later in the day and always have a water bottle nearby, extreme heat can put a damper on any enthusiasm for outdoor workouts. You need to take it a lot slower and pay attention to your body in the heat, since overheating can lead to heat exhaustion and dehydration.

One way to help prevent dehydration, whether you're braving triple digits for errands or trying to find a shady path to run, is to stock up on coconut water.

Read on for why coconut water is essential during the Summer heat.