Summer Hydration: Tips to Stay Hydrated in the Heat

As the mercury climbs and summer days grow longer, staying properly hydrated becomes increasingly important. 

Whether you’re lounging by the pool, hitting the trails, or engaging in your favorite outdoor sports, understanding hydration can keep you feeling your best. 

Understanding hydration

Water is fundamental to our health. It’s estimated that our bodies are made of 60-70% water depending on age and other factors. Water impacts multiple functions, including temperature regulation, nutrient transport, and waste elimination. Adequate hydration supports these functions, contributing to overall well-being and physical performance.

How we lose water

Our bodies lose water even when we’re not physically active. 

• Sweating: This is the body’s natural cooling mechanism. When we sweat, we lose water and electrolytes. This is essential for regulating body temperature and maintaining skin moisture.
• Breathing: Water vapor is lost with every breath. This loss can increase in dry, hot environments or during vigorous exercise.
• Elimination: Regular bodily functions that expel waste and excess water from the body.
• Physical activity: Water loss increases greatly through sweat and respiration. The intensity and duration of the activity can significantly impact the amount of water lost.

In the warm summer months, people tend to lose more water faster.

The role of electrolytes

Electrolytes are essential minerals that carry an electric charge.  The primary electrolytes include sodium, potassium, calcium, magnesium, chloride, and bicarbonate. 

They play key roles in:

• Regulating fluid balance: Electrolytes help distribute water throughout the body’s cells*
• Muscle function: They are crucial for muscle contractions and relaxation*
• Nerve function: Electrolytes facilitate the transmission of nerve impulses*

Heavy sweating leads to the loss of electrolytes like sodium and potassium, which must be replenished to maintain optimal body function. If you’re an athlete who participates in endurance sports, you likely use gels, powders, or sports drinks to replenish these electrolytes during workouts. 

Signs of dehydration

Dehydration occurs when you lose more water than you take in. This can lead to electrolyte imbalances that impact body functions. Common signs of dehydration include:

• Thirst
• Dry mouth and skin
• Fatigue
• Dark yellow urine
• Dizziness and confusion
• Muscle cramps

>>What Is Fluid Balance and Why Does It Matter?

Hydration tips for summer

Staying hydrated is about more than just drinking water. Here are some effective strategies to ensure you remain well-hydrated during the summer:

1. Drink water regularly

• Establish a routine: Make it a habit to drink water throughout the day, not just when you feel thirsty. A general rule on how much to drink is to divide your body weight in half and drink that amount in ounces. For example, if you weigh 200 pounds, you should drink 100 ounces of water daily. Individual needs can vary based on physical activity and other factors.
• Carry a water bottle: Having a reusable water bottle with you at all times makes it easier to sip water consistently.

2. Monitor your fluid intake

• Use apps: Hydration-tracking apps can help you track how much water you consume and remind you to drink more if needed.
• Pay attention to urine color: Aim for light yellow urine, which indicates proper hydration.

>>10 Easy Ways to Stay Hydrated

3. Eat water-rich foods

Incorporate fruits and vegetables with high water content into your diet. Some excellent choices include:

• Watermelon
• Cucumber
• Strawberries
• Lettuce
• Oranges

4. Balance electrolytes

While drinking water is essential, maintaining a balance of electrolytes is equally important, especially if you’re sweating a lot.

• Sports drinks: These can be beneficial during intense physical activity, as they contain electrolytes like sodium and potassium
• Coconut water: A natural alternative to sports drinks, and rich in electrolytes
• Electrolyte tablets: Can be added to your water for an extra boost

5. Limit diuretics

Certain beverages can increase urine production and contribute to dehydration.

• Caffeine: Found in coffee, tea, and some sodas
• Alcohol: Has a diuretic effect; if you consume alcohol, drink water alongside it to stay hydrated

6. Wear appropriate clothing

• Light and breathable fabrics: Help regulate body temperature and reduce sweating
• Wide-brimmed hats and sunglasses: Provide shade and reduce sun exposure

7. Stay cool

• Seek shade: Limit your exposure to direct sunlight, especially during peak hours between 10am and 4pm
• Use fans or air conditioning
• Cool showers can help maintain your body temperature

8. Adjust hydration based on activity

• Pre-hydrate: Drink water before engaging in outdoor activities
• During activity: Sip water regularly, especially during prolonged or intense exercise
• Post-activity: Rehydrate with water and consider electrolyte-rich beverages if you’ve been sweating heavily

Myths about hydration

Myth: Thirst is the best indicator of dehydration.

Thirst is a late indicator of dehydration. By the time you feel thirsty, you may already be dehydrated. It’s better to drink water regularly throughout the day.

Myth: You can only stay hydrated by drinking water.

While water is the best source, other fluids and water-rich foods contribute to hydration. 

Myth: You can’t drink too much water.

Drinking excessive amounts of water dilutes sodium and other nutrients in your body. Balance is key.

Myth: Only athletes need electrolytes.

While athletes lose a significant amount of electrolytes through sweat, anyone engaging in prolonged physical activity or spending extended periods in the heat can benefit from replenishing electrolytes.

One last note

Staying hydrated during the summer is crucial for maintaining health, performance, and overall well-being. By understanding how our bodies lose water and the importance of electrolytes, you can take proactive steps to ensure you remain properly hydrated. 

Incorporate these tips into your daily routine and remember that staying hydrated is not only about quenching your thirst but also about supporting your overall well-being.