Beat the Heat: Tips for Staying Hydrated This Summer
Laura Del Guerra RD, CDCES
Although this summer isn’t the hottest on record yet, the number of days with temperatures exceeding 90 degrees has been impressive.
Hot weather means it’s crucial to stay well hydrated, unfortunately there’s no universal formula for daily water intake. Your hydration needs depend on various factors, including your body, health conditions, medications, and more. For example, conditions like kidney or liver disease and heart conditions might require you to limit your water intake, while some antidepressants and pain medications can lead to water retention.
The key to staying safe and healthy this summer is to maintain proper hydration. Here are five tips to help you stay hydrated:
- Recognize the Signs of Dehydration: Dehydration occurs when you lose more fluid than you consume, depriving your body of the water and electrolytes it needs to function properly. The saying, “If you are thirsty, you are already dehydrated” holds true. In addition to thirst, other early signs of mild dehydration include feeling fatigue, dizziness, and headaches. As dehydration worsens, you’ll likely notice a dry mouth, extreme thirst, confusion, less frequent urination, and a rapid heart rate. If you catch dehydration in its early stages, drinking water or an electrolyte beverage can usually help to rehydrate you.
- How to Stay Hydrated: As a rule of thumb, women should aim for about 2.7 liters (11.5 cups or 92 fl. oz) of water each day while men should target around 3.7 liters (15.5 cups or 124 fl. oz). In temperatures above 80 degrees, take water and shade breaks every 20-30 minutes and keep water or an electrolyte drink with you.
- Monitor your Urine: Light, straw-colored urine indicates proper hydration. A dark yellow or amber color can indicate mild to severe dehydration and signals that you need to drink more fluids. Certain medications and health conditions can affect the color of your urine, so if you are concerned, consult your healthcare provider.
- Limit Dehydrating Beverages: Remember to limit your intake of dehydrating fluids. Beverages like coffee, sugary drinks, beer, wine, hard liquor, energy drinks, smoothies, and flavored milk contain high amounts of sugar, sodium, caffeine, and other ingredients that remove water from your tissues. Consider substituting these with water or rehydrating with an equal amount of water for each dehydrating drink you consume.
- Replenish Fluids Lost Through Sweating: If you’re working out or spending time in the sun, it’s crucial to drink water or an electrolyte beverage regularly. The American Council on Exercise suggests the following guidelines before, during, and after exercise.
- Drink 17-20 oz. two to three hours before exercising.
- Drink 8 oz. 20-30 minutes before exercising.
- Drink 7-10 oz. every 10-20 minutes during exercise.
- Drink 8 oz. within 30 minutes after exercise.
Proper hydration is essential for maintaining bodily functions and preventing dehydration, which can result from heat, intense exercise or illness. Drinking water regularly and replenishing fluids lost through sweating can significantly reduce your risk of dehydration.
