Staying Hydrated in the Heat
As it finally warms up outside and summer quickly approaches, it’s important to pay attention to staying hydrated in the summer heat. Whether you are lounging out in the sun or exercising in the heat, you can lose up to 40% of your body’s water from sweating. Your best defense from dehydration this summer is taking preventative steps. Here are some ways to keep your body healthy and hydrated as the temperatures rise.
Drink, Drink, Drink
It’s recommended that adults drink at least eight 8-ounce glasses of water per day, which is about a half a gallon. However, in the summer heat, you may need to drink even more to stay hydrated, especially if you’ve been sweating. Here are a few ways to drink enough water throughout the day:
- Always keep a water bottle with you
- Set a reminder on your phone to drink water
- Drink before you even get thirsty
- Flavor your water
Listen to Your Body
When you get dehydrated, there are symptoms you may experience that are your body’s way of telling you to drink water. Here are a few signs and symptoms you may experience if you become dehydrated:
- Muscle cramps
- Bad breath
- Darker-than-usual urine
- Headache
- Irritability
- Dry mouth/skin
- Feeling excessively thirsty
If you experience one or more symptoms of dehydration, it’s important to listen to your body, drink water, and maybe even go inside to get out of the heat.
Eat Water-Rich Foods
To some, drinking plain water all day seems boring and difficult. Did you know there are lots of foods, especially fruits and vegetables, that contain water as well? Eating these foods throughout a hot summer day can also help you to stay hydrated. Here are a few examples of water-rich foods:
- Watermelon
- Cantaloupe
- Strawberries
- Pineapples
- Cucumbers
- Tomatoes
- Celery
- Popsicles and frozen fruits
There are a variety of ways you can stay hydrated in these higher temperatures. Be sure to implement a few into your daily routine so that you can have a happy and healthy summer! Have more questions? Contact us today to speak with a physician.
