Staying Hydrated in the Summer Heat

By: David Puhala, MS, ATC

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As temperatures rise, staying hydrated becomes more than just a good habit – it’s crucial for your health and safety. Understanding why and how to properly hydrate can help you avoid serious health risks during the warmer months.

Your body is an incredible machine, and sweating is its primary cooling mechanism; however, when you sweat, you lose water, which needs to be replaced. Additionally, most chemical processes within your body occur in a water medium. This means that if you’re not adequately hydrated, your body cannot operate efficiently.

It’s also important to note that age affects hydration needs. As people age, their bodily responses, such as temperature and thirst regulation, tend to slow down, making them particularly vulnerable to dehydration or heat exhaustion.

Heat Exhaustion & Heat Stroke

Staying hydrated is even more vital during the summer when you’re spending a lot of time in higher temperatures. It’s vital to recognize the signs that your body might be struggling with due to the heat.

Signs of heat exhaustion include headaches, muscle cramps, dizziness, nausea and vomiting, weakness and fatigue, or blurred vision.

Heat stroke is the most severe form of heat exhaustion and is a life-threatening emergency that requires immediate medical attention. Signs of heat stroke include confusion, altered mental status, loss of consciousness, dry skin (indicating the body has stopped sweating), or a very high core body temperature above 104°F.

How Much Water Do You Really Need?

There’s no single “one size fits all” answer to how much water you should drink daily, as recommendations vary based on individual factors like age, gender, weight, activity levels, and other environmental factors. While 64 ounces (or 8 cups) a day is a common general recommendation, it may not be sufficient for everyone, especially in the heat. A good rule of thumb to aim for is roughly half of your body weight in fluid ounces of water per day. For example, someone weighing 150 pounds would ideally aim for about 75 fluid ounces of water daily.

Water vs. Electrolytes

You might wonder if electrolyte-rich drinks are better than water. Research presents arguments for both, and the best choice often depends on an individual’s diet. While electrolyte drinks like Gatorade can replenish salts lost through sweat, too much sodium can lead to further dehydration, depending on an individual’s existing sodium levels and diet. If you’re unsure, you can always stick with water.

Tips for Consistent Hydration

  • Drink water before, during, and after you’re out in the heat or engaged in activity.
  • Carry a reusable water bottle with you to sip on water throughout the day.
  • Perhaps most importantly, prioritize drinking water even when you don’t feel thirsty. By the time thirst kicks in, your body is already signaling that it’s slightly dehydrated.
  • Certain foods can significantly contribute to your daily water intake. Most fruits and vegetables such as oranges, watermelon, cucumbers, and celery all have high water content. Incorporating these into your diet can help you stay hydrated. 

Just as a car needs sufficient oil to run smoothly and prevent overheating, your body needs adequate water to function efficiently and regulate its temperature every day, especially in the summer heat. Don’t wait for the engine light to come on — keep your tank full!

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