How to Hydrate

Being thirsty is an early sign that you are already slightly dehydrated. The color of your urine is a good indicator of whether you’re getting enough water. Urine that is nearly clear or pale yellow like lemonade means your body has the fluid that it needs. As urine becomes the color of apple juice or darker the body is becoming dehydrated and needs more water.

Hydration works best as a daily habit. Getting enough water every day means your organs have what they need to function properly and it gives you a little wiggle room if a problem arises.

Eight, eight-ounce glasses of water a day is enough for most people. If you’re sweating a lot because of the heat, you’ll need more. Talk to your doctor about how much water you should drink if you are diabetic or taking diuretic pills.

Summer Heat & Dehydration

When it’s hot, your body pumps a higher volume of blood to your skin causing you to sweat. As the sweat evaporates off the skin, it helps cool you. This works best when the air is cooler than your body temperature, 98.6° F on average. If your body is struggling to cool off, your core temperature may rise and your heart will have to work harder as it pumps blood to meet the additional demands of stimulating a sweat response.

Alcoholic, caffeinated and very sugary beverages aren’t a good choice if you’re dehydrated; these drinks can actually dehydrate your body further. Stick to plain, carbonated and flavored water when the heat is high.

Consequences of Dehydration

Mild dehydration can leave you feeling dizzy, tired or nauseous. In this early stage the condition is very easy to remedy — simply drink a glass of water. Severe dehydration symptoms include lack of urination or dark urine, rapid heartbeat, dry skin, sunken eyes, confusion and fever or chills. Get medical help immediately for a combination of these symptoms, as consuming water orally may not be safe.

Moderate dehydration can also be damaging. If the body is continually dehydrated over weeks or months, it can lead to health complications like urinary tract infections, kidney stones and low blood volume, a serious condition where blood cannot adequately oxygenate tissue and blood pressure drops.

Hydration During Exercise

Whether your exercise is marathon training or a round of golf, staying hydrated will help you feel better. The American College of Sports Medicine recommends consuming about 17 ounces of fluids two hours before you start in order to be properly hydrated at the beginning of your session.

If you are exercising for less than an hour and it’s a routine that you are used to, you probably don’t need to worry about hydrating during your workout unless the heat or humidity is extreme. Plain water is usually sufficient.

A condition called dilutional hyponatremia can occur if you are exercising for more than hour and drink more than 27 ounces of water an hour. The electrolytes in your system can be thrown off balance and lead to swelling of the brain, seizures or death. For endurance athletes who need a high volume of continual hydration, electrolyte drinks are a good choice because they contain sodium and will keep electrolytes safely balanced during exercise.

Tips to Stay Hydrated

To keep yourself hydrated this summer, we recommend the following:

• Drink eight, eight-ounce glasses of water a day, more if it’s hot or you’re sweating a lot. Invest in a reusable water bottle to keep at your desk, in your car or by the couch if it helps you drink more, and keep track of how much you’re consuming.
• Eat foods with a high-water content. Fruits and veggies like watermelon, cantaloupe, peaches, lettuce, tomato and cucumber can help you get more fluids.
• Don’t overexert in the heat. When temperatures rise, take a break from outdoor chores and exercise to rest in a cool location.
• Keep drinking, even if you don’t feel well. Vomiting and diarrhea are both big risk factors for dehydration. A summer cold, sore throat or other minor illness can also keep you from drinking regularly. Taking tiny sips can be helpful when you’re feeling sick.