With the summer heat here, I thought I would take a moment to share some water-related tips and benefits to help you stay hydrated in the heat. Water plays a critical part in our daily lives and our bodies. Our bodies are made up of about 60% water, and every system depends on water. Your body depends on water for survival.
Our bodies lose water by sweating, breathing, and getting rid of waste. If you lose more fluid than you consume you can get dehydrated. Water is essential for good health.
Feeling Tired?
Dehydration is the number one cause of daytime fatigue, but how do you know when you’re dehydrated? By the time you feel thirsty, you’ve already lost between 1-2% of your body’s total water content!
Potential Causes
You lose water each day when you go to the bathroom, sweat, and even when you breathe. You lose water even faster when the weather is hot and when you exercise or overexert yourself. Other causes of dehydration include fever, vomiting, diarrhea, diabetes, and other compromising illnesses. If you don’t replace the water you lose, you can become dehydrated.
Recommendation
How much fluid you need every day depends on your age, gender, and activity level. Hot and humid weather can also increase your needs. Most people have been told they should be drinking eight 8-ounce glasses of water each day, which is a reasonable goal. However, different people need different amounts of water to stay hydrated. Most healthy people can stay well hydrated by drinking water and other fluids whenever they feel thirsty.
Some people are at higher risk of dehydration, including those who get a lot of exercise, are pregnant or breastfeeding, have certain medical conditions, are sick, or are not able to get enough fluids during the course of the day. Older adults are also at higher risk. As you age, your brain may be unable to sense dehydration and send the signals for thirst.
Signs and Symptoms
Signs and symptoms of mild dehydration include thirst, dry lips and mouth, flushed skin, tiredness, fatigue, little or no urine, urine that is darker than usual or strong smell, dizziness, lightheadedness, fainting, low blood pressure, increased heart rate, confusion, irritability, headache, abdominal pain, muscle cramping, less or no tears, or loss of appetite.
You can become dehydrated even before signs appear. Don’t wait until you notice symptoms of dehydration to act. It can be hard to recognize when you are dehydrated, especially as you age.
Prevention is Key!
Actively prevent dehydration by drinking fluids regularly, even before you feel thirsty.
Fruits are an excellent source of water. Watermelon is 90% water, so it ranks highest on the list. Oranges, grapefruit, and melons like cantaloupe and honeydew are also strong contenders.
Vegetables, though not as full of water as fruit, can also provide a nutrient-rich water source. Stick with celery, cucumbers, tomatoes, green peppers, and Romaine lettuce.
There are plenty of hidden sources of water in your diet, such as yogurt, soup, and smoothies.
Drinks like fruit and vegetable juices, milk, and herbal teas can contribute to the amount of water you should get each day. Even caffeinated drinks, such as coffee, tea, and pop, count toward your daily water intake – up to a point. If you don’t like the taste of plain water, add fruit or vegetables to it.
When to Consider More
If you are planning to exercise at a high intensity for longer than an hour, a sports drink may be helpful because it contains carbohydrates that can prevent low blood sugar. A sports drink can also help replace electrolytes if you have a fever, have been vomiting, or have had diarrhea.
Tips To Stay Hydrated:
- Keep water with you during the day. Women should drink at least eight 8-ounce glasses of water per day, and men should try aiming for ten 10-ounce glasses.
- If you’re going to be exercising, make sure you drink water before, during, and after your workout.
- Start and end your day with a glass of water.
- When you’re feeling hungry, drink water. The sensation of thirst is often confused with hunger. True hunger will not be satisfied by drinking water.
- Drink on a schedule if you have trouble remembering to drink water. For example, drink water when you wake up, at breakfast, lunch, dinner, and before you go to bed. Or drink a small glass of water at the top of each hour.
- Drink more when the temperature and humidity are above 70°F.
- Don’t ignore thirst. Drink water or another healthy drink when you feel thirsty.
- Eat more fruits and veggies. Many fruits and vegetables are packed with H₂O. Furthermore, many of them include key nutrients that allow your body to absorb better and use the water you’re drinking.
Log Your Intake
To get a better handle on your hydration levels, keep a water log. For techie types, there are free apps that pop up with water reminders throughout the day. Whatever method works best for you, drink up and stay well hydrated.
Drinking enough water is vital to maintaining your health. As the weather begins to heat up, it’s crucial that everyone be aware of the dangers and take precautions against dehydration. Water is the number one fluid to drink to avoid or treat dehydration. I hope my tips give you a few new ways to keep H₂O on the top of your mind. So enjoy a cool glass of water and have a great summer!
Written by Vicki Hayman, MS, University of Wyoming Extension Nutrition and Food Safety Educator
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