With peak summer temps already in full effect, one of the keys to staying healthy in the heat is hydration. On average, the human body is 60% water. When your body is dehydrated, your organs can struggle to function properly. Water helps your body move waste through your system and affects overall cognitive function.
Symptoms of Dehydration
Knowing what dehydration looks like is the first step to staying safe. When your body is dehydrated, the symptoms start out mild and can increase based on severity. What can start with a dry mouth and dark urine can escalate quickly to a spiking heart rate, confusion, dizziness and muscle cramps. In the most extreme cases, symptoms can include a heavy, cold sweat, nausea, weakness and seizures or loss of consciousness.
No one wants to experience any of these symptoms during what is supposed to be a fun outing or sporting event. Here are some tips to make sure you’re staying properly hydrated this summer!
Pre-hydrate
Before heading outside, aim to drink 17-20 ounces of water about two hours in advance. Then have another 7-10 ounces roughly 10-20 minutes before activity begins. This will help ensure your body is starting out with a good amount of water to keep yourself cool and your body functioning properly.
Take Breaks from the Sun & Heat
It’s important to find some form of a reprieve from the heat whenever possible. Whether you’re able to sit in the shade, cool off in a swimming pool or find a comfortable, indoor space to relax in, it’s important to give your body a break. Excessive exposure to sun and heat can escalate dehydration without giving your body a chance to recover. Even 10-15 minutes for every hour you’re outside can keep your body functioning properly.
Small Sips More Often
When your body is working hard to stay cool, it’s not only important to drink enough water, but you need to drink the right way. Instead of gulping water once or twice, your body is better off with smaller sips more frequently. This allows your body to absorb more water and distribute it as needed.
Excess Sweat = Sports Drinks
If you’re working out, playing a sport or just in an area with extreme heat, you may want to switch from water to a drink that includes electrolytes. Electrolytes are essential minerals, including sodium, potassium and calcium, that carry an electrical charge when dissolved in water. They’re crucial to your body by actively regulating fluid levels, maintaining nerve signals and driving the muscle contractions needed for movement and your heartbeat. These elements are lost by the body when sweating. Replenishing these through specific sports drinks or water with electrolytes added can help keep your body functioning properly.
Eat Your Water
For those who struggle to drink enough water on its own, food can help. Like our bodies, many fruits and vegetables are made up largely of water. Some of the key foods to consume on a hot day include:
- Apples
- Blueberries
- Cantaloupe
- Cauliflower
- Celery
- Cucumbers
- Grapefruit
- Lettuce (Iceberg & Romaine)
- Oranges
- Peaches
- Strawberries
- Tomatoes
- Watermelon
- Zucchini
Other high water-content foods include broth, cottage cheese, milk and plain yogurt.
Limit Depleting Drinks
While it’s important to drink plenty of fluids, not all fluids are created equal. There are some beverages that act more as a diuretic, which can actually cause you to lose fluids by pulling water and salt out of your kidneys and into urine causing you to use the bathroom more often. Some of the most common diuretic drinks include alcoholic and caffeinated beverages (such as coffee and energy drinks).
If you or a loved one display symptoms of dehydration, you should start with small sips of water, diluted juice or another hydrating beverage and get to a cool, shady place. If symptoms are more severe or do not improve over time, you should seek medical attention.
You should also follow up with your primary care provider (PCP) once you’re feeling better. If you don’t have a PCP, Southwoods’ network includes over 50 providers across the Mahoning Valley. Contact us today to schedule an appointment!