Hello Viewer,

Based on my current activity level, I don’t drink as much water as I should. For the last five years, I’ve trained with minimal hydration to simulate a dehydrated state so that, in the moment, my body is ready and my mind — undistracted.

I tell myself, “When the task is completed, I can drink all the water in the world 😋 .”

In Edition #47 Summer Hydration, we get into water intake when it gets hot and muggy.

Today's Lookahead 👀

1. No Water, No Life

2. Mindfulness Minute: Flow Like Water

3. OVE's Guide To Summer Hydration

4. WORKOUT: Cardio to Drop Water Weight

#47 | Summer Hydration

_{Hydration 101} 💧
No Water…No Life

The water we drink today is ancient. Earth's water is estimated to be over 4 billion years old, and the molecules of water may have been part of ancient oceans, glaciers, or even other planets before arriving on Earth.

Humans can survive for months without sleep and weeks without food, but only a few days without water. Water is essential for bodily function, from cellular processes to temperature regulation.

71% of the Earth is made of water, 97.5% of which is saltwater and 2.5% drinkable freshwater. 65% of that drinkable water is inaccessible hidden in glaciers and ice caps — only 1.2% of freshwater is surface water (e.g., lakes, rivers, and other sources).

60% of the human body is made of water. On average, Men retain more water than women.

• Blood is 90% water.

• Kidneys and Lungs are at 80%.

• Muscles and the Brain are around 75% water.

Why We Need Water

• Water transports nutrients and oxygen and removes waste.

• It prevents overheating through sweating and breathing.

• Water assists in digestion, absorption, and many chemical reactions.

• And it provides a barrier/cushioning for organs and keeps joints lubricated.

Water is Essentially a…

• Performance Enhancer crucial for muscle strength, endurance, and coordination

• Cognitive Optimer: boosts concentration, alertness, and short-term memory

• Digestion Helper: aids digestion while preventing constipation, and improving nutrient absorption

• Skin Purifier: reduces dryness and irritation, helping the firm and vibrant

• Body Detoxifier: helps filter and remove toxins from the body through urine

_Dehydration 🥵  
9 Signs You Need Water

Mild, Moderate Signs

1. Thirst.

2. Little or No Urination.

3. Very Dark or amber-coloured Urine.

4. Rapid Heartbeat as the body tries to maintain blood pressure.

5. Rapid Breathing due to a response to decreased blood volume.

6. Sunken Eyes due to fluid loss.

7. Confusion or Irritability 😵‍💫.

8. Fainting or loss of consciousness.

9. Lack of Sweat (even in hot conditions).

9 More Signs You Really Need Water

Severe Signs

1. Dry Mouth and Lips.

2. Dark Yellow Urine (a sign your body is saving water).

3. Not Urinating as often.

4. Unusual fatigue and lethargy.

5. Dizziness or Lightheadedness (a drop in blood pressure 🩸).

6. Headaches (the brain 🧠 contracts without water).

7. Dry Skin.

8. Cramps or muscle spasms.

9. Constipation 💩.

_{MINDFULNESS MINUTE} 
Flow like Water 🌊

1. Find a Comfortable Position.

2. Notice any sounds, sensations, or thoughts without judgment.

3. Take a deep breath through your nose for 6 seconds.

4. Exhale slowly through your mouth for 6 seconds. Repeat 2x.

5. Imagine a calm, flowing river, become one with this flow.

6. Set your intention for your next task.

_{OVE’S GUIDE TO}
Summer Hydration ☀️

In Regular Conditions, Conventional Recommendations are:

• Men drink about 4 litres or 128 ounces (8 glasses of water) per day

• Women drink about 2.75 litres or 88 ounces (5.5 glasses of water) per day

_{1 glass = 16 oz/ 500 ml}

In hot and humid conditions drink an additional 1-2 litres (34-68 ounces) per day

Contrary to conventional thinking, we may not need as much water as we initially thought (Live Science).

If Water is Boring, Switch it Up…

1. Sparkling Water 💧 

2. Infused Water 🍋 🍊 

3. Fruits & Vegetables 🍉 🥦

4. Herbal Tea 🍵 

5. Decaffeinated Coffee 🫖

6. Broths & Soups 🍲 

7. Milk 🥛 

8. Coconut Water 🥥 

9. Sports Drinks (low sugar)

10. Diluted Juices (3:1 water: juice ratio) 🥤

 
Schedule Your Water Intake

Sample Schedule:

_{1 glass = 16 oz/ 500 ml}

Morning 🌄 
7 am: 1/2 glass (250 ml or 8 ounces) to rehydrate after sleep.
8 am: 1/2 glass (250 ml or 8 ounces) with breakfast.

Mid-Morning
10 am: 1/2 glass (250 ml or 8 ounces)

Lunch ☀️
12 pm: 1 glass (500 ml or 16 ounces) with lunch.
For Men: add 2 glasses (1 litre or 32 ounces).

Afternoon
2 pm: 1/2 glass (250 ml or 8 ounces)
4 pm: 1/2 glass (250 ml or 8 ounces)

Evening 🌅 
6 pm: 1 glass of water (500 ml or 16 ounces) with dinner.
For Men: add 2 glasses (1 litre or 32 ounces).

Night 🌙 
8 pm: 1/2 glass (250 ml or 8 ounces)
10 pm: 1/2 glass (250 ml or 8 ounces) to stay hydrated overnight.

Total: 8 glasses (4 liters or 128 ounces) for Men 
For Women: 5.5 glasses (2.75 litres or 88 ounces)

Tips to Stay Hydrated:

Carry Water—Always have a water bottle with you to sip from. Purchase a Timestamp water bottle to stay on schedule.

Set Reminders—Don’t think twice about when to drink water, set it and drink until it is a habit ⏰.

Hydrating Foods — Eat fruits and vegetables such as watermelon 🍉, cucumbers 🥒, oranges (high water content).

Electrolytes — If you are active and sweating heavily, drink electrolytes which can help you maintain a balance of salts.

Monitor Urine Color — Light yellow urine indicates proper hydration, darker urine is a sign of dehydration.

_{WORKOUT 💪🏾}
Cardio to Drop Water Weight

This running workout will elevate your heart rate and promote sweat, which helps drop water weight. Be sure to listen to your body and adjust the intensity and duration based on your fitness level.

Duration: 30 minutes
Frequency: 3-4 times per week

Warm-Up (5 minutes)

• Brisk Walking or Light Jogging: 5 minutes

Interval Run (15 minutes)

• 1-minute sprint: Run at a high intensity, pushing yourself close to your maximum effort.

• 2-minute jog: Recover by jogging at a slow, comfortable pace.

• Repeat the sprint/jog cycle 5 times (15 minutes total).

Cool Down (10 minutes)

• Slow Jog or Walk: 5 minutes to gradually lower your heart rate.

• Static Stretches: 5 minutes, focusing on the muscles used during your run (hamstrings, quads, calves, and hip flexors).

Comment to tell us how you did.

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Pick the Right Image
Hydration Quiz

Next Week: Heat Stroke Shield | The Perspective #48

• What are the signs of a heat stroke?

• How to prevent heat stroke?

Thank You for Reading this Week’s Wellness Guide

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^{_{Disclaimer: The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please contact your healthcare professional for medical advice specific to your health needs.}}