Hydration is essential year-round, but drinking enough water in the summer heat is crucial!

Every organ, tissue, and cell in your body depends on water to survive. Water allows your body systems to function correctly, lubricates your joints, removes waste, and helps maintain body temperature. However, your body’s functions can begin to shut down when your water resources are depleted and you become dehydrated.

Those who regularly spend time outside in the summer, for work or play, are most at risk for dehydration, dangerous heat exhaustion, and potentially fatal heat stroke.

Staying hydrated is vital to your health in the summer heat.

What are the signs of dehydration?

There are other indicators of dehydration besides thirst. In fact, if you feel thirsty, you’re probably already dehydrated to some degree. Warning signs that you may be dehydrated include:

  • Fatigue or weakness
  • Headache
  • Dizziness or feeling light-headed
  • Extreme thirst
  • Dark urine (pale or clear urine is ideal – dark means drink more water)
  • Low blood pressure accompanied by a high heart rate
  • Not sweating even during vigorous activity
  • Confusion
  • Muscle cramps
  • Dry mouth, lips, or eyes (lack of tears)
  • Flushed skin
  • Swollen feet

Most mild to moderate cases of dehydration can be resolved by drinking water or an electrolyte-rich beverage such as coconut water or a sports drink. These drinks replace needed electrolytes that become depleted when someone is dehydrated.

Severe dehydration requires prompt medical attention. Seek help immediately if you or a loved one shows any of these symptoms:

  • Seizures or muscle twitching
  • Dizziness, fainting, or loss of consciousness
  • Nausea or inability to keep down fluids
  • Confusion or slurred speech
  • Hallucinations
  • A temperature of 103 degrees or more

Tips for staying hydrated

Drinking enough fluids is one of the most effective ways to prevent heat illnesses. Water is all you need to stay hydrated in the summer heat.
Drink plenty of water.
For adults, the old standard for water intake was 64 ounces per day. The new standard is to drink half your body weight of water – especially in the summer heat. For example, if you weigh 150 pounds, you should drink about 75 ounces of water daily.

Drink before and after exercise.
Drink a glass of water before your workout, as needed while you exercise, and again after you finish. To be confident you’re drinking the right amount of water after a workout, weigh yourself before and after you exercise – then drink the amount of weight you lost in ounces of water.

Also, consider drinking a beverage with electrolytes if you’re participating in physical activity for over two hours.

Drink water throughout the day.
Start your day with at least 8 ounces of water. Continue drinking water throughout the day and before meals. To ensure you’re drinking enough water, buy a reusable water bottle with time markers that indicate the amount of water you should drink at specific times of the day.

Flavor your water.
If you don’t like the taste of plain water, try adding fresh sliced fruit to your water. Lemon, lime, and berries are great options.

Avoid dehydrating drinks.
If possible, avoid drinks with caffeine or alcohol when you’re outside for extended periods. Although they are liquids, they’re natural diuretics and can cause dehydration.

Consume other hydrating foods.
If you’re looking for foods with higher water content, here are some great options to help keep your body hydrated:

  • Watermelon
  • Oranges
  • Cucumber
  • Tomatoes
  • Celery
  • Lettuce

Read More: Heat Stress: Hydration

How Good Life Family Medicine Can Help

Dehydration can be dangerous for your health, but you can easily avoid it by staying hydrated in the summer heat. If you notice any signs of dehydration, immediately drink a glass of water. If your symptoms don’t improve quickly, seek immediate medical attention.

Good Life Family Medicine in College Station, Texas, offers same-day appointments and no wait time for walk-ins or appointments. Book an appointment online or call today!

Read More: Good Life Family Medicine Now Open in College Station