Stay Hydrated and Beat the Summer Heat

 

Stay Hydrated and Beat the Summer Heat

Written by Jennifer Korneski (Somerset County 4-H & Healthy Living Coordinator)

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Whether you are on the field playing sports or relaxing at the beach this summer, it is important to drink plenty of water to stay hydrated. The human body is made up of more than half water. Water is essential to every function of our body from metabolizing nutrients, to flushing out waste and toxins, to lubricating joints, to maintaining body temperature, and everything in between.

When temperatures are hot or during exercise when our muscles get warm, our heart pumps harder. Sweating helps cool down our body by releasing water through the pores in our skin. When the sweat evaporates, it cools us down.

Losing as little as 1-2% water can compromise our body’s performance, cellular function, and ability to cool down. Dehydration can happen fast if this lost water is not replaced. When we feel thirsty, it is an early sign that dehydration is already occurring within our body. The color of urine is also an indicator of our body’s hydration. Urine that is clear or pale yellow, usually indicates good hydration, but as it becomes a darker color, it may be a sign that the body is becoming dehydrated.

When we are dehydrated, our body can’t sweat and thus cannot cool down. Mild dehydration symptoms can include fatigue, headache, dizziness, and lack of urination. Severe dehydration can contribute to heat stroke, while chronic dehydration can increase risk for kidney stones.

Water is the best fluid to drink to stay hydrated. On average, it is recommended that most people drink half their body weight in water or about eight 8-ounce glasses of water a day. Consult your physician to find the right amount for you as recommended amounts may vary with age, gender, medications, and health conditions.

Avoid sugary drinks, caffeine, or alcohol which can work against hydration as they tend to pull water away from cells interfering with normal cellular processes. Beverages like sodas, sweetened teas, and energy drinks are loaded with sugar, which brings in excess calories without added nutrients. For example, drinks like Snapple and Gatorade have about 9 teaspoons of added sugar per serving. The daily recommended amount of added sugar limit for children and women according to the AHA is six teaspoons a day!

Foods with high water content such as cucumbers, celery, watermelon, peppers, spinach, and grapefruit are good options to include in your daily diet. Unsweetened coconut water is also a great option. These foods have vitamins and minerals that benefit the body and will help replenish water loss.

Electrolytes are minerals that help keep body fluids in balance and include potassium, sodium, chloride, calcium, and magnesium. You can get recommended amounts from foods high in these minerals like bananas, dried apricots, avocados, and low-fat dairy.

Tips to drink more water throughout your day:

  • Flavor water with fruit like lemons, limes, oranges, or strawberries

  • Carry a stainless-steel thermos filled with water

  • Track how much you drink daily

  • Send reminder alerts to your phone

When our family is on the baseball fields and at the beach this summer, our cooler will be stocked with water and fruit. Cheers to staying hydrated with refreshing H20 as you enjoy fun in the sun this summer too!

SOURCES

 
Somerset County 4-H