Staying Hydrated in the Summer Heat

It’s officially summer and the weather has warmed up. We want to remind you of the importance of staying hydrated. The average person doesn’t drink nearly enough water for optimal health. If you are feeling thirsty, you are already dehydrated so don’t rely on thirst as an indicator. The easiest way to watch your hydration is to check your urine color. It should be pale yellow or clear. 

Everyone has different needs for levels of hydration. Your size, activity level and certain medical conditions can cause variations in the amount of fluid to drink daily. If you are unsure what a good goal for you would be, check with your doctor or a medical professional. Many people like to aim for 50% of their body weight in oz. So if you are 140 pounds then you would want to drink 70 oz of water a day. 

While water is the best for hydration, other things such as fruits and vegetables can help because they are a high percentage of water. Add some watermelon to your summer diet! Sports drinks with electrolytes are often used but they aren’t recommended for everyone because of the high sugars and calories. If you are doing high intensity exercises or sports in the heat, these electrolyte drinks may be needed. Avoid sugary drinks like fruit juices and sodas. 

Even if you aren’t being physically active in the heat, it is important to drink enough water. Your body will need extra fluids. 

5 Tips for Drinking More Water

  1. Add fresh or frozen fruit to your water. Experiment with fun combinations like strawberry, lime and mint or blueberry lemon. 
  2. Set a timer on your phone and when it goes off refill and drink your water bottle.
  3. Have a goal for how much water to drink and a partner to keep you accountable.
  4. Drink water first thing when you wake up. 
  5. Bring a refillable water bottle or straw cup everywhere. 

Source: Staying Hydrated- Staying Healthy American Heart Association. Aug 6, 2014.