Staying Hydrated This Summer

Summer is the best time to hit the local pool or beach, host BBQs, and attend outdoor concerts. While all this can be fun, it’s important to remain hydrated, especially since summer comes with increased temperatures.

You can remain hydrated by taking 3-4 liters of water every day. Unfortunately, this can be a challenge for many. But on the bright side, there are many things you can do to keep dehydration at bay.

Dehydration is when your body loses or uses more fluid than it retains and doesn’t have sufficient water or fluids to handle normal functions. Failure to replace the lost fluids leads to dehydration.

Symptoms and Signs of Dehydration

If you suspect you or your loved one is dehydrated, seek medical attention immediately. Some signs to look out for include:

  • Dry and wrinkled skin
  • Feeling thirsty
  • A dry tongue, lips, and mouth
  • Dizziness
  • Sunken eyes in cases of severe dehydration
  • Rapid heartbeat or breathing
  • Lack of concentration
  • No tears when someone’s crying
  • Fatigue
  • Confusion, delirium, and headaches
  • Irritability
  • Sleepiness
  • Not urinating enough or having dark urine
  • Fainting
  • Muscle cramps
  • Constipation

Who Is at Risk of Dehydration?

Anyone can be at risk of becoming dehydrated. Established grown-ups, small kids and babies, people who are overweight, individuals on certain prescriptions, and people with health conditions, including respiratory issues and heart issues, are all at risk for dehydration during the summer or in general heat.

The tips for remaining hydrated in the summer include:

  • Drink a glass of water when you wake up: This will help kick-start your metabolism and give you a major energy boost. If you struggle with heartburn or nocturnal urination, you shouldn’t avoid drinking water before you sleep.
  • Get a fancy or fun reusable water bottle: A water bottle will be your visual reminder to drink water throughout the day. Some bottles even have measurements to help you track your daily intake and some words of encouragement as the water level drops.
  • Set notifications or alarms to remind you to take water: Do this on your smart gadget. Google or Alexa devices can take it to the next level by giving positive and verbal encouragement.
  • Listen to your body: The human body will always send a signal when you’re hungry or thirsty. Sometimes, you’ll overeat because you mistook thirst for hunger.
  • Have a glass of water before any meal: This will help keep you hydrated, give your body the energy to digest food better, and help you get full faster.
  • Use calorie-free flavors: Add vegetable or fruit infusions to your water to make it more appealing to drink. Put a jug of water in the refrigerator overnight to infuse properly. Alternatively, you can get a water bottle with a built-in infusion basket to have it on the go.
  • Keep an eye on the color of your urine: Your urine color should be light-colored or clear. If you have dark yellow urine at any point, it may be a sign of dehydration.
  • Instead of sugary drinks, take sparkling water: This will reduce unnecessary sugars and increase your intake of plain water.
  • Set daily water intake goals: A simple goal helps you remain motivated toward creating and forming healthy habits.
  • Beat the heat by staying cool: Take cool showers or baths to help keep the body temperature down and reduce sweating. If you plan to be outside for an extended period, it is important to take breaks and sit in the shade or air conditioning to avoid heat rash or heat.
  • Eating water-based fruit or vegetables: They contain not only water but vitamins; these ingredients will help the body prevent dehydration. For example, apples, peaches, and cantaloupes have a water content of more than eighty percent.

What To Do When You’re Dehydrated

If you have mild dehydration, you should drink more water. Taking small sips of water regularly will help. You can also opt for oral rehydrating solutions from the pharmacy or make a DIY rehydrating fluid. Drinking Coconut water or Gatorade or eating watermelon helps.

It may be challenging to consciously take plenty of water throughout the day. But once you’ve formed the habit, it’ll be easy. Try keeping your body cool in the summer and practicing the tips we’ve outlined to remain hydrated and avoid suffering a heat stroke.