Beat The Heat: Your Guide To Saying Hydrated During The Summer

Summer’s here, and the allure of the beautiful weather entices us to enjoy the outdoors. Picnics, relaxing at the beach, biking, swimming, and going to amusement parks are some of the activities that have become staples for summer fun. But as the temperature rises, it’s essential to prioritize hydration to keep our bodies cool, rejuvenated, and functioning at their best. 

Dehydration is no laughing matter, and the risk increases with the summer heat. Many health issues can be triggered by dehydration ranging from headaches to fatigue to more severe conditions such as urinary tract infections, kidney issues, electrolyte imbalances, seizures, or even brain damage. Read on to learn the importance of staying hydrated during the hot summer months.

Why Is It Important To Stay Hydrated During The Summer?

Staying hydrated during the summertime is essential for your health and well-being. It’s crucial to replenish fluids because hot weather, more exposure to the sun, and increased physical activity can cause significant perspiration and fluid loss. Some of the reasons why it’s important to stay hydrated in the summer include:

• Regulates body temperature
• Aids in physical performance
• Promotes cognitive function
• Keeps joints lubricated
• Prevents health issues related to dehydration
• Promotes healthy digestion

Hydration plays a major role in keeping body temperature under control. Your body can effectively cool itself through sweating when you’re well-hydrated. Perspiration helps to release heat, which prevents overheating and reduces the risk of ailments linked to scorching weather, such as heat exhaustion and heatstroke.

Recommended Daily Water Intake

In order for our bodies to function properly, we need to drink water daily. The human body consists of  60 percent water. Our hearts and brains contain 73% water, the blood has 90%, the skin 64%, muscles and kidneys 79%, our bones 31%, and the lungs are composed of  83% water. Water regulates our body temperature, removes waste, promotes healthy skin, facilitates nutrient absorption, supports organ function, and helps our brain to operate. Water is a vital part of our everyday health.

According to  The U.S. National Academies of Sciences, Engineering, and Medicine, the recommended daily fluid intake is about 3.7 liters (or 15.6 cups 3.7 liters) is enough for men. Women should drink 2.7 liters (11.5 cups) per day for optimal hydration. Approximately 80% of your daily fluid requirements should come from water and other beverages. About 20% of your fluid consumption comes from food.

Water recommendations are different for the following individuals:

Children: Children practically live outside in the summer, so it’s crucial to make sure they constantly consume water, especially when participating in outdoor activities. The amount recommended daily amount will vary by age.

• 1-3 years old: 32 ounces, or 4 cups
• 4-8 years old: 40 ounces, or 5 cups 
• 9-13 years old: 56-64 ounces, or 7-8 cups
• 14-18 years old: 64-88 ounces, or 8-11 cups

Pregnant and Breastfeeding Women: Expecting and nursing mothers need more fluids to maintain both themselves and their babies.

Here are the daily intake recommendations:

• Pregnant women: 80 ounces or 10 cups
• Breastfeeding women: 104 ounces or 13 cups

 However, during the summer months, it’s important to increase your intake due to the hot weather and to make up for fluid loss as a result of increased sweating.

Special Considerations

Hydration looks different for everyone. What may be adequate water intake for one may not be suitable for the next person. Besides age, other factors that affect hydration requirements include:

• Activity Level.  
• Environment
• General Health
• Medical conditions and medication 

However, recognizing your body’s fluid requirements can help you choose the correct daily water consumption levels for your situation.

 It’s always best to check with your healthcare provider for the specific amount of water needed based on your situation.

Ways to Stay Hydrated During The Summer

Hydration is an important element of being safe and healthy every summer. Following the tips below will help keep you hydrated.

1. Drink plenty of water during the summer.

 

Drinking water Is the best way to keep hydrated during the summer. Drink more than you normally would and make time for “water breaks” throughout the day.  

2. Always have water handy.

For easy access to hydration wherever you go, always keep a durable, reusable water bottle on you. 

3. Add flavor to your water.

For an extra kick, infuse your glass of water with fruit or vegetables. Add slices of lemon, lime, or cucumber to turn it into a refreshing beverage. Also, you can add berries to sweeten it up. Any fruit can enhance the flavor of water, and you will be more likely to drink it, especially if you don’t like the taste of plain water.

4. Set reminders.

Sometimes we get so busy that we may forget to nourish our bodies. Set an alarm on your watch or mobile phone to remind yourself that it is time to hydrate.

5. Get a water filter.

One surefire way to ensure access to clear, refreshing water is by using a water filter. Not only does getting a water filter help you keep hydrated, but it improves the quality of your water, removes chemicals, and reduces harmful substances. Also, water filters are a convenient and cost-effective alternative to buying bottled water. In addition, they are environmentally sustainable, reducing plastic waste stemming from single-use water bottles. 

There are many different types of water filters to choose from, ranging from pitcher and faucet-mounted filters to under-the-sink systems and countertop filters. So whether you’re at home, at work, or on the go, you can pick one that best suits your needs. Just remember always to select a water filter that is approved to safely eliminate toxins from your water source. Also, to guarantee optimum performance and continuous water quality, it’s essential to routinely maintain and replace the filter cartridges as the manufacturer suggests.

6. Use a water app.

Use a water app such as Water Time Tracker and Reminder (Android, iOS) or WaterMinder to let you know it’s time to give yourself a hydration refill and to help you stay consistent with your water intake. 

7. Eat plenty of water-packed fruits and vegetables during the summer.

Fruits and veggies have high water content. Consuming fruits and vegetables that consist of 85 percent or more water will certainly keep you hydrated. Among the highest on the list of water-packed veggies are:

• Cucumbers (96%)
• Romaine lettuce (96%)
• Zucchini (95%)
• Celery (95%)
• Bell peppers (92%)
• Cauliflower (92%)
• Spinach (91%)
• Broccoli (91%)

Fruits containing the most water are:

• Watermelon (96%)
• Pineapple (95%)
• Blueberries (95%)
• Strawberries (92%)
• Grapefruit (91%)
• Raspberries(90%)
• Peaches (89%)
• Oranges (87%)

Although fruits are good for you and very hydrating, be careful with consuming too many, as some tend to be high in sugar.

8. Drink alternative beverages to water.

​There are other ways to stay hydrated besides drinking plain water. In addition to getting some of that H20, here are some drinks that will also quench your thirst on a hot summer day: 

• Coconut water 
• Smoothies 
• Green juice
• Herbal teas
• Sparkling water
• Plant-based milk
• Mineral Water
• Fruit and vegetable juices 
• Sports drinks
• Frozen treats
• Classic summer drinks (Iced tea and lemonade)
• Iced coffee

These options can add some variety and flavor to your beverage choices. Although these alternative drinks can hydrate you, it’s essential to make plain water your primary source of hydration. Just be aware of added sugars, artificial ingredients, and high-calorie intake when choosing alternative drinks, and enjoy them in moderation. Also, listen to your body’s thirst signals and make decisions that coincide with your health goals.

9. Limit or avoid dehydrating food and beverages during the summer.

Dehydration occurs when hydration is lost to evaporation and foods that drain water from your system. 

While It’s crucial to consume enough water in order to be well-hydrated, it’s also important to be mindful of the foods we eat. Some foods can stimulate urine production and possibly cause dehydration because they act as diuretics. Although a few of these foods have nutritional value, it may be best to limit consumption, especially in scenarios when staying hydrated is a priority. Here are some dehydrating foods and beverages to be aware of that you should either consume in moderation or avoid altogether:

Alcohol

Meeting up with your friends after work for happy hour seems like just what the doctor ordered, especially in the summertime. Having an occasional drink is fine. However, excessive drinking can impact your hydration levels. Not only do alcoholic beverages zap water from the body, but they can cause it to produce more urine. Also, alcohol can impair your perception of your ability to determine if you’re thirsty, which can cause you to neglect the need for water. If you do drink alcohol, try drinking some water as well to avoid becoming dehydrated.

Caffeine

For many people, coffee and tea will always be the go-to drink for a morning pick-me-up. In addition to the energy boost they get from the caffeine, they also enjoy the taste. However, caffeine-containing beverages such as coffee, black tea, and energy drinks have a diuretic effect and can increase urine production. Limit your intake of these beverages and make sure you get enough water. Try the iced and frozen versions for the summer to quench your thirst. Just be mindful of excess sugar.

Sugary drinks

There’s nothing more refreshing than a nice tall glass of a sweet drink during hot blazing summer weather. However, drinking sugary beverages in excess can make blood level sugars soar, which can increase urination, leading to dehydration. This includes iced tea, fruit juice, flavored coffee, soda, and other carbonated drinks. It’s best to consume sweetened beverages in moderation, or you can dilute them with water. Also, choose drinks without added sugars, such as herbal teas or naturally flavored water substitutes.

Energy drinks

Sometimes the scorching summer heat can seem like it drains your life force, so reaching for an energy drink may seem like the perfect solution. However, that may not be the best choice, especially in the summer. Energy drinks contain high levels of dehydrating agents such as caffeine, sugar, and other additives that may stimulate the kidneys and have a diuretic effect.

Foods high in sodium

In order to function properly, our bodies need a small amount of sodium. However, many of us consume way too much (about 3,400 milligrams every day). The American Heart Association recommends keeping our sodium intake under 2,300 milligrams a day, and to aim towards 1,500 milligrams daily.

Excessive sodium intake can be detrimental to your health. Diets consisting of too much sodium could lead to high blood pressure and increase your risk for kidney disease or heart failure.  

Foods high in sodium can cause your body to retain water and make you extremely thirsty. Also, consuming too much could affect your body’s electrolyte balance and cause dehydration.

Here are some of the foods that have high sodium content:

• Potato or corn chips
• Fast food
• Pretzels
• Saltine crackers
• Processed meats (bacon, sausages, burgers, and luncheon meats) 
• Popcorn
• Canned items (vegetables, beans, pasta)
• Sardines
• Bullion
• Salted nuts
• Pizza
• Soups and broths

Choose healthier, low-sodium choices, or consume these foods in moderation.

Foods high in sugar

We all get that sweet tooth every now and then, and we need to get that fix. Like sodium, too much sugar may lead to dehydration. This is due to the kidneys increasing urine production in an attempt to remove the excess sugar floating around in the bloodstream.

Besides candy, cookies, cakes, and doughnuts, added sugar is also present in foods such as:

• Sugary and carbonated beverages
• Spaghetti sauce
• Cereal
• Ketchup
• Granola 
• Flavored yogurt
• Jelly
• Pudding
• Fruit juice
• Ready-made soups
• Energy drinks

Try to be mindful of added sugar by reading the food labels; you’ll be surprised which foods are loaded with it. Also, be sure to moderate your intake of these foods as much as possible.

Highly processed foods

Processed foods are normally packaged in a box, can, or bag. Minimally processed foods such as frozen vegetables and dried beans usually have added vitamins and minerals and are healthier than highly processed foods. 

 Foods that are highly processed include: 

• Sweetened breakfast cereals
• Deli meat
• Frozen entrées
• Pastries
• Margarine
• Candy
• Cookies

  

• Sugary drinks
• Powdered and packaged soups
• Chips
• Packaged bread
• Protein shakes 
• Energy drinks
• Cheese

Highly processed foods are jam–packed with sodium and sugar and can rob your body of hydration. Also, consuming these foods in excess can negatively impact your health. It’s best to limit or avoid them altogether.

Spicy foods

Have you ever wondered why you get the urge to gulp tons of water after eating a spicy meal? That’s because spices can stimulate your body’s thermoregulatory system. 

Thermoregulation is how the body regulates its temperature. When it gets too hot, the body perspires more than usual, which could result in fluid loss. 

So what makes spicy food hot? Chili peppers. They consist of capsaicin, one of the main components responsible for the fiery taste. It’s found in many variations of chili pepper, such as chili powder, cayenne pepper, and paprika. Studies show capsaicin can cause thermogenesis, the body’s process of generating heat.

Foods with black pepper, ginger, capsaicin, and other spices can also cause heat production and an increase in body temperature. 

 Although spices can make your taste buds sing, you should be aware of their effects. If you choose to eat spicy food, especially in hot weather, do so in moderation, and be sure to drink enough water before and after consumption.

Staying Hydrated While Exercising During The Summer

When you exercise, the body sweats in order to cool down. While perspiration removes heat from the body, it contributes to fluid loss as well. 

It’s important to replace fluids lost through excessive sweat. To maintain hydration during exercise, The American Council on Exercise recommends the following fluid intake amounts before, during, and after exercising:  

• Drink 17 to 20 ounces of water before your workout.
• Drink 8 ounces of water 20 to 30 minutes prior to exercising. 
• Drink 7 to 10 ounces of fluid every 10 to 20 minutes during your session.
• Drink 8 ounces of fluid 30 minutes after your workout has ended.

  

In addition to water, sports drinks and coconut water are good options as well, as they help to replenish electrolytes lost through excessive perspiration.

You may also want to exercise during cooler times of the day; that way, you won’t sweat as much.

Signs of Dehydration

​​​​When the sizzling summer sun causes hot, humid temperatures and excessive sweating, dehydration can easily occur, especially without adequate fluid replacement.

Recognizing the signs of dehydration is critical to keep your health and well-being intact. Here are a few of the usual symptoms of dehydration to watch out for: 

Signs of Dehydration

• Extreme Thirst
• Dark-colored urine
• Headache
• Dizziness
• Fatigue
• Constipation
• Dry mouth 
• No tears when crying
• Dry skin
• Muscle cramps
• Elevated heart rate

It’s important to remember that the degree of dehydration may have an impact on how severe the symptoms are. It’s crucial to seek medical treatment if you have severe symptoms or chronic dehydration.

To avoid dehydration, it’s best to consume water frequently throughout the day, even if you don’t feel thirsty. In addition, remember to drink more water when it’s hot outside or when you increase your physical activity to make up for the extra fluid loss due to perspiration.

Electrolyte Replacement

Electrolytes are minerals that carry a positive or negative electric charge. They are present in your tissues, blood, urine, and other bodily fluids. Electrolytes are vital and necessary for bodily functions, including:

• Maintaining electrical neutrality in cells.
• Keeping the water in your body balanced.
• Regulating the acid-base (pH) levels in your body.
• Transporting nutrients to your cells.
• Eliminating waste from your cells.
• Ensuring that your heart, muscles, brain, and nerves all function as they should.

Important electrolytes include: 

• Sodium 
• Potassium 
• Chloride 
• Magnesium
• Calcium
• Phosphate
• Bicarbonates 

We get electrolytes from our food and the fluids we drink.

When electrolyte levels become too low or high, it causes an electrolyte imbalance. This can occur when there is a shift in the amount of water in the body.

Electrolyte Imbalance Symptoms

Typical electrolyte imbalance symptoms include:

• Fatigue
• Muscle cramps or spasms
• Nausea

  

• Vomiting
• Irregular heartbeat
• Heart palpitations
• Elevated or low blood pressure
• Changes in appetite or food cravings
• Increased or decreased output of urine

More serious symptoms include:

• Seizures
• Coma
• Paralysis
• Metabolic acidosis or alkalosis 

Keep in mind that these symptoms are common signs and that they may vary depending on the actual electrolyte imbalance and how severe it is. It’s crucial to seek medical assistance if you notice any of these symptoms or think you may have an electrolyte imbalance so that you can receive an accurate diagnosis and the right treatment.

Electrolyte imbalance can lead to severe health conditions such as: 

• Dehydration
• Overhydration 
• Hypernatremia (High sodium levels)

Engaging in outdoor activities, especially in hot weather, can result in electrolyte imbalances due to excessive sweating. It’s important to ensure adequate water intake to make up for the fluid loss. However, water may not be enough to replenish electrolytes lost through perspiration. Consuming beverages with added electrolytes can help you replace them.

These include:  

• Sports drinks (ex.Gatorade, Powerade, or Vitamin Water)
• Electrolyte–infused water (ex. Essentia, Glaceau Smartwater, or Propel.) 
• Pedialyte
• Coconut water 

Also, you can take electrolyte supplements as well.

Overhydration Risks

Did you know that just as there is the risk of dehydration due to lack of water intake, there is the possibility of overhydration as well? This is called hyponatremia, where the sodium levels in the blood become unusually low. It occurs when there’s an imbalance between water and sodium in the body as a result of drinking too much water. This leads to diluted sodium levels in the body. It’s important to know how much water you need, keep a balance, and pay attention to your body’s signals.

Symptoms of hyponatremia (overhydration) include:

• Nausea and vomiting
• Headache
• Fatigue and weakness

  

• Muscle cramps and spasms
• Irritability
• Confusion
• Seizures
• Coma

Seek medical attention if you’re experiencing any of these symptoms.

Staying Cool During The Summer

In addition to drinking plenty of water, maintaining an optimal body temperature is a major part of staying hydrated and refreshed during the summer. Here are some tips to stay cool during hot weather:

Dress appropriately.

Wearing clothes appropriate for hot temperatures aids in hydration since it reduces the likelihood of fluid loss through excessive sweating. Put on breathable, lightweight garments made of natural materials such as cotton or linen. This helps your body to stay cool and enables sweat to evaporate. Also, to shield yourself from the direct heat of the sun, you may want to consider wearing a wide-brimmed hat and sunglasses.

Time outdoor activities.

If possible, try to schedule outdoor activities during cooler times of the day, such as early in the morning or later on in the day. The heat is most severe during peak hours which are between 10 am to 4 pm, so try to either limit or avoid spending extended periods of time in the sun. If you absolutely have to go outside, take frequent breaks to hang out in a shaded location or an air-conditioned environment so that your body can cool off.

Keep indoor spaces cool.

In order for your indoor spaces to be kept at a comfortable temperature during the hot, scorching summer weather, sufficient air circulation is key. If possible, use fans, air conditioning, or central air to assist with temperature control and minimize the risk of heat exhaustion. Also, cooler indoor environments can be a welcome refuge from the blazing outdoor heat and can help your body to replenish and maintain hydration.

Final Thoughts

Staying hydrated is critical to your overall health and well-being, especially during the summer. Drinking plenty of water, consuming water-rich foods, and avoiding foods and beverages that contribute to dehydration will help your body to maintain optimal hydration levels and perform at its best. Also, you can beat the heat by monitoring your outdoor activities and keeping your indoor spaces cool. Prioritizing your hydration needs is key to enjoying a refreshing and rejuvenating summer season. 

Have a happy, healthy, relaxing, and safe summer! 

Until next time.

Thank you for reading!

Yours truly,

Tracy

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