Beat the summer heat: Stay hydrated
Summer is a fun time of year with longer days of sunshine and full of outdoor activities. Being active is what all health experts promote. Caution, though, when engaging in activities in the heat. Maintaining proper water balance in your body is crucial to your health no matter what the weather is, but it’s something to pay more attention to as the days heat up.
Your body needs water to survive. An average person’s body weight is about one half to two thirds water. Water plays important roles in the body: regulates body temperature, helps remove waste, and acts as a lubricant for joints.
It’s important to balance water intake and loss. The rule of thumb for the average population is to drink about 64 ounces of fluids daily. However, fluid needs vary between individuals depending on level and duration of activity, or can be affected by certain illnesses that affect kidney or bladder function. Water loss occurs daily when you use the restroom and through your sweat. You can lose water more quickly in hot weather or if you have a fever and/or vomiting and diarrhea. If you don’t replace these losses you risk becoming dehydrated.
Since we are in peak season for hot weather, now is a good reminder to stay hydrated or you may risk having these side effects:
- Dizziness
- Dry mouth
- Fatigue
- Headache
- Confusion
Other ways you can tell if you are on the path to dehydration, is your urine will be darker than usual or you may be urinating very little or not at all.
Water is the best choice for staying hydrated. However, there is a variety of sources to help you get the right amount of water. In addition to water, other fluids that contribute to hydration are juices, milk and herbal teas. Beware of extra calories and sugars in juices. Fruit and vegetables such as watermelon, celery, and lettuce supply water to your diet as well as soups/broths. If you plan to exercise at a high intensity for more than an hour then sports drinks may be helpful for hydration and replacing carbohydrates to maintain energy. Energy drinks are not a good source of fluid intake, which are laden with high amounts of caffeine and sugar.
Sometimes it is difficult to get in all your needed fluids throughout the day. Here are some tips to help you stay hydrated whether you are thirsty or not:
Carry a reusable water bottle with you during the day and refill as needed.
Time up your sips. Plan to drink water with every meal and a small amount each hour.
Drink when you feel hungry, which can often be mistaken for thirst.
If plain water just doesn’t satisfy your taste buds, try naturally flavoring your water with herbs, vegetables, and/or fruit. Some delicious combos I’ve tried are lemon lime, strawberry mint, and cucumber basil. The possibilities are endless and you’ll never be bored.
If you are engaging in activities in the heat, make sure you hydrate before, during, and after to replenish any losses.
We are fortunate to live in a beautiful part of the country with a variety of activities offered. Beat the heat and keep your summer safe and healthy by staying hydrated.
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Kimberly Young, MS, RDN, LD, is the WIC Coordinator at Panhandle Health District and a graduate of the University of Idaho Dietetic program.