Don't Sweat It! Tips for Staying Hydrated This Summer

It’s official. Summer is in full swing, and it’s hot out there. Those of you who are courageous enough to brave the heat to enjoy summer fun are probably already well aware of the effects that the blistering sun can have on us. Not only is there potential for sunburn and heat exhaustion, but we are constantly sweating in order to help steady our body temperature. All that sweat means water is being leeched from our bodies, so it’s important for us to replenish those water stores as quickly as possible to avoid getting dehydrated.

Dehydration is a condition that occurs when the loss of body fluids, mostly water, exceeds the amount that is taken in. With dehydration, more water is moving out of our cells and then out of our bodies than the amount of water we take in through drinking.

Signs of Dehydration include:

• Thirst

• Weakness

• Nausea

• Irritability

• Dizziness

• Confusion

• Decreased performance

• Headache

• Cramps

• Heart palpitations

While it’s always a good idea to drink more water, it’s especially important to avoid dehydration when the temps of summer start rising. Whether you’re spending a day at the beach, hiking or just taking a walk through the park, below are general guidelines for staying hydrated during the warmer weather months.

General guidelines for staying hydrated:

• A general guide for replacing water loss is 1 liter (34 ounces) of fluid for every kilogram (2.2 pounds) lost, or 2 cups (16 ounces) for every pound lost.

• In more physically active individuals, the amount of water intake necessary to maintain proper hydration varies between 2 to 16 liters per day, depending on the activity and the individual. Physically active individuals are not necessarily athletes. Farm workers, heavy laborers, and the like naturally have higher needs for water.

• If you are planning a strenuous physical activity, drink approximately 2 to 3 cups of cold water 2 hours before activity. Drink 1 cup approximately 10-15 minutes before the activity or during your warm-up. During the activity, drink 3 to 4 cups of water every hour of activity, or 1 cup every 15 to 20 minutes. After the activity, you should rapidly replace the fluids that you lost within 2 hours. You should drink approximately 16-24 ounces of water for every pound lost during the activity.

• Cool beverages of 50-60 degrees are the best forms of fluid for the body. If an activity lasts longer than 1 hour, a sports drink is often recommended.

• Fluids with salt (e.g., sodium, potassium) are beneficial because they increase thirst. The salt also helps replace what’s lost through sweat. If you choose a sports drink, it should contain no more than 7% of carbohydrates per serving.

• Avoid fruit juices, carbohydrate gels, alcohol, sodas and high-sugar sports drinks. These may dehydrate the body further by stimulating excessive urine production and/or decreasing your overall beneficial fluid intake.

Dr. Cory W. Gold recommends the following 7 Tips for staying hydrated during the heat of summer:

1. Eat your water. Enjoying water-filled foods like watermelon is an easy and refreshing way to keep hydrated.

2. Swap soda for sparkling water. If you’re trying to kick a soda habit, sparkling water is a healthy, but still fizzy, alternative.

3. Stay hydrated at work. Even when working indoors, it’s important to keep fluids handy.

4. Drink water before meals. By drinking water before meals, not only will you stay hydrated but you’re less likely to overeat.

5. Have water handy. When you’re spending the day camping or biking, it’s important to bring enough water to last the trip.

6. Spice it up with healthy flavoring. If you’re having a hard time getting enough water, spice it up with some natural flavoring.

7. Keep a reusable bottle with you. Having a water bottle with you at all times is the easiest way to stay hydrated without having to think about it.