10 Tips for Staying Hydrated During the Summer Heat

Water. It is a critical component of all living organisms. Water makes up 60% of the adult human body. It is required for metabolic processes, providing nutrients and eliminating waste throughout the body, as well as maintaining blood circulation and body temperature. It helps digestion, reduces constipation, cushions joints, maintains a stable heartbeat, and protects important organs and tissues.

Without it, or insufficient quantities, we can get dehydrated. Dehydration can manifest itself in a variety of unpleasant ways, including muscular cramps, tiredness, thirst, and other unpleasant symptoms. Our reasoning and intellect can be harmed. We may suffer a loss of appetite, moderate constipation, lightheadedness, or kidney stones.

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10 Tips for Staying Hydrated During the Summer Heat

Consuming adequate water on a daily basis is critical to maintaining proper bodily function. When you’re in hot temperatures, physically active, running a fever, or experiencing diarrhea or vomiting, your body requires extra water. It’s easy to go about your day without considering how much water you’ve had or to skip those sips until you begin to feel ill. However, particularly during the summer heat, water is critical for maintaining your body’s health and hydration.

What Is the Appropriate Amount of Water?

According to physicians, there is no one-size-fits-all recommendation for daily water consumption. The quantity of water you should drink on a daily basis varies according to your body, your health status, your medicines, and other things. Certain illnesses, such as thyroid disease or issues with the kidneys, liver, or heart, can cause some people to retain too much water, while certain antidepressants and non-steroidal anti-inflammatory medications (NSAIDs) cause people to retain water.

There is no set amount of plain water that adults and children should consume daily, however, there are general guidelines for women and men. As a general guideline, women should consume roughly 2.7 liters of water per day, while males should consume an average of 3.7 liters. Additionally, you can divide your body weight in pounds by two and drink that many ounces each day. Regardless, drinking water should be a part of your regular routine, not an extra effort.

How to Maintain Hydration

Staying hydrated is critical to being safe and healthy during summer. And what is the secret to staying hydrated? Follow these ten simple tips:

1. Drink water—and plenty of it!

Daily fluid consumption guidelines vary by age, sex, pregnancy, and lactation, according to the Centers for Disease Control and Prevention. Begin with drinking a cup of water in the morning or a glass before night. For each meal, add another glass. After exercising, have one or two glasses. Drink water gradually throughout the day to avoid dehydration.

2. Know the signs of dehydration.

Are you experiencing dry, irritated, inflamed, itchy, or sensitive skin? This is a symptom of dehydration. Are you suffering from a headache, dizziness, or fatigue? These are also indicators. Other symptoms include muscle cramps, fast breathing, fainting, and inability to urinate (or having very dark yellow urine). If you have any of these symptoms, the easy remedy is to remove yourself from the heat and drink plenty of fluids. There are also several over-the-counter alternatives, such as Pedialyte and Hydralyte, that help balance electrolytes and salt levels during dehydration. Call 911 if your dehydration is severe.

3. Check your urine.

The color of your urine is an accurate indicator of hydration. Pale urine, comparable to the color of straw, suggests adequate hydration, but darker urine indicates dehydration. A dark yellow or amber hue indicates that you may be suffering from mild to severe dehydration. Of course, this may be affected by other drugs and other problems. Consult your healthcare practitioner if you are worried about the color of your urine.

4. Avoid alcohol, sugary drinks, and/or caffeine.

Contrary to popular belief, many drinks actually operate against hydration! Caffeinated beverages, sugar-sweetened beverages, beer, wine, and hard liquor, lemonade, sweet tea, energy drinks, smoothies, and flavored milk are all suspects. They are high in sugar, salt, and other substances that cause your tissues to lose water. Consider substituting a few of these every day or rehydrating with more water for each dehydrating beverage consumed.

5. Cool down.

Proper hydration is more than simply drinking water; it also entails controlling your body temperature. Wear light, loose-fitting clothing in light colors during the summer, when the risk of heatstroke is greatest; schedule strenuous sports and physical activities during cooler times of the day; protect yourself from the sun with hats and other shade accessories; take frequent drink breaks, and mist yourself with a spray bottle if you become overheated.

6. Eat foods with high water content.

Did you know that about 80% of the water we consume is in the form of drinking water? The remaining 20% comes from eating. While all fruits and vegetables contain some water, snacking on the following will provide the greatest benefit: cucumbers, celery, tomatoes, radishes, peppers, cauliflower, watermelon, spinach, strawberries, broccoli, and grapefruit. They are all at least 90% water.

7. Replenish when you sweat.

Participate in a sport? Are you planning a hike? It is critical to stay hydrated throughout these exercises. Consider your perspiration rate, the humidity level, and the duration of your workout. Proper hydration entails consuming an adequate amount of water prior to, during, and after activity. Before, during, and after an exercise, the American Council on Exercise advises the following guidelines:

  • Two to three hours before activity, consume 17-20 oz.
  • Drink 8 oz. of water 20-30 minutes before exercising.
  • During the activity, consume 7-10 oz. of water every 10-20 minutes.
  • 8 oz. within 30 minutes after workout.

8. Choose water during flights.

Airports and flights can be a significant source of dehydration. It’s difficult to drink as much as you normally do when on vacation, and aircraft are notorious for their low-humidity air, which contributes to dehydration upon arrival. Carry an empty reusable water bottle in your carry-on bag and fill it with water once you’ve cleared security. Avoid airport vending machines and request water when the beverage cart passes by mid-flight.

9. Infuse with flavor.

Are you not a regular water drinker? Consider enhancing your water with a few easy additions. Without artificial sweeteners or preservatives, limes, lemons, mint, oranges, berries, cucumbers, and other fruits enhance the flavor. This might also assist you in drinking more water than you normally do. Additionally, you may experiment with coconut water. This mineral-rich drink is high in potassium, magnesium, sodium, and calcium, and so quickly replaces lost fluids and electrolytes during exercise and exposure to high temperatures.

10. Consider a probiotic.

Our bodies are a breeding ground for both beneficial and harmful microorganisms. They live in our mouths, intestines, and skin. Probiotics are live microorganisms found in yogurt and other cultured foods and supplements that may help enhance the bacteria in your body. Probiotics can help strengthen your immune system, protect you from illness, and aid in the digestion and absorption of food and minerals, including water. Additionally, probiotics aid in the treatment of numerous dehydration-related disorders, including diarrhea.

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