Summer Hydration: How to Stay Hydrated and Healthy in Hot Weather

Proper hydration is one of those topics everyone in the health industry talks about but few actually practice. My awareness of its importance began during an Outward Bound backpacking trip through the deserts of Utah in August when I was just 17. One evening, a fellow hiker in my group went into shock due to severe dehydration. We were in the middle of nowhere with no radios or satellite cell phones available—this was in 2000—and one of our instructors had to quickly hike nine miles to the nearest road to get help. Assisting the other instructor in caring for her through the night, I saw how quickly dehydration can escalate into a life-threatening situation. We finally got her evacuated, and she did fully recover in the hospital. However, this experience has stayed with me throughout my life and nursing career, reinforcing the vital need to maintain proper hydration.

As we head into the hot summer months here in the USA, I want to talk about hydration and provide some tips so we can all be better equipped to function at our best and have fun on hot days.

Understanding Hydration & Dehydration

Hydration isn't just about your thirst; it's about keeping your body functioning at its best. Water is a vital nutrient, making up approximately 60-80% of human cells and tissues. Proper hydration supports optimal muscle function and joint lubrication, helping you perform better during physical activities. Dehydration can impair cognitive abilities, affecting your concentration, mood, and memory. Water helps regulate your body temperature through sweating and heat dissipation, crucial for preventing overheating in hot weather. Water additionally plays an important role in maintaining healthy cellular function, including the buildup and breakdown of cellular components, chemical reactions, and protein structure and function. It acts as a solvent and can even function as an antioxidant, protecting cells from damage by free radicals.

Dehydration is a widespread issue affecting various segments of the population differently:

• Up to 75% of Americans suffer from chronic dehydration due to insufficient daily water intake.
• The elderly are particularly vulnerable, with 20-30% experiencing dehydration due to factors like decreased thirst sensation and mobility issues.
• Among athletes and active individuals, about 50-60% face dehydration during training and competitions, especially in hot climates.
• In hospitals, dehydration is a frequent concern, particularly among elderly patients, with around 20% affected.
• Children are also at risk, particularly during illnesses that cause vomiting or diarrhea, impacting up to 17% of children with acute illnesses.

Signs and Symptoms of Dehydration

Dehydration occurs when your body loses more fluid than you take in. We lose water through sweat, urine, and even breathing, especially in hot weather or during physical exertion. Factors such as outdoor activities, high temperatures, certain medications, age, and medical conditions like diabetes can increase your risk of dehydration.

Recognizing these signs early can prevent serious health consequences. If severe dehydration is suspected, seek medical attention immediately. Here are the signs to watch out for:

• Early Signs: Thirst, dry mouth and skin, dark yellow urine, fatigue, dizziness, headache, constipation.
• Moderate to Severe Symptoms: Very dark urine, decreased urine output, rapid heartbeat and breathing, sunken eyes, dry, shriveled skin, low blood pressure, fever, confusion or irritability, severe dizziness, especially when standing, no tears when crying (in children), or unusual sleepiness (in children and infants).
• Severe Dehydration (Medical Emergency): Extreme thirst, lack of sweating, very dry mouth and skin, little or no urination, sunken eyes and cheeks, rapid, weak pulse, fainting, delirium or unconsciousness.

Optimizing Hydration

Dehydration, even when mild, can impair physical performance, alertness, and cognitive focus, often resulting in "brain fog." To maintain proper hydration, it's recommended to drink about 8 ounces (237 mL) of fluid every hour for the first 10 hours after waking. This totals roughly 80 ounces throughout the day, which helps most people prevent dehydration. While drinking more during the day may increase trips to the restroom, this is generally normal and not harmful.

Exercise, Heat, and Hydration

Meeting your baseline hydration needs is essential, but factors such as exercise, heat, dry environments, and caffeine intake can increase these requirements.

For exercise, use the Galpin Equation as a guideline for additional fluid intake:

• Divide your body weight in pounds by 30 to determine the ounces to consume every 15-20 minutes.
• Multiply your body weight in kilograms by 2 to determine the milliliters to consume every 15-20 minutes.

In hot temperatures or during heavy sweating, increase these guidelines by an additional 50-100%. For every 20-30 minutes spent in a sauna, consume an extra 8-16 ounces of fluid. Keep in mind that caffeine is a diuretic, so increase water intake accordingly. If you drink an 8-ounce coffee, follow it with 16 ounces of water, ideally with low or no-sugar electrolytes such as LMNT or Liquid IV.

Staying Hydrated in the Summer

Incorporating these simple tactics into your daily routine can help ensure you stay hydrated and healthy during the hot summer months:

• Drink Water Regularly: Carry a water bottle with you and take sips throughout the day. Set reminders on your phone to help you remember to drink water.
• Eat Hydrating Foods: Include fruits and vegetables with high water content, such as watermelon, cucumbers, oranges, and strawberries, in your diet.
• Infuse Your Water: Add slices of fruits, vegetables, or herbs (like lemon, cucumber, or mint) to your water. You can use no-sugar flavor enhancers like Stur and True Lemon to encourage consumption.
• Limit Sugary and Caffeinated Drinks: Reduce intake of sodas, energy drinks, and coffee as they can contribute to dehydration.
• Drink Before You’re Thirsty: Don’t wait until you feel thirsty to drink water; thirst is a late indicator of dehydration.
• Monitor Your Urine: Aim for pale yellow urine as a sign of adequate hydration.
• Hydrate Before, During, and After Exercise: Drink water before starting your workout, sip water during, and rehydrate afterward.
• Use Hydration Apps: Utilize apps that track your water intake and remind you to drink water.
• Take Water Breaks: Take regular breaks during outdoor activities to drink water.
• Limit Alcohol: Alcohol is dehydrating, so limit its consumption and alternate with water if you do drink.
• Start and End Your Day with Water: Begin your day with a glass of water and drink another before bed.
• Keep Water Accessible: Place water bottles or pitchers in easily accessible locations at home and work.
• Drink Cold Water: Cold water can be more refreshing and encourage more frequent drinking.
• Wear Lightweight, Breathable Clothing: Dress in light, breathable fabrics to reduce sweating and the need for extra hydration.

Bringing It Home:

Staying well-hydrated is crucial for maintaining good health, particularly as temperatures increase. Hydration not only helps prevent serious health issues and enhances physical and mental performance but also plays a vital role in daily life. Whether you're at home, work, or being active, prioritize hydration. Simple habits like carrying a water bottle, eating hydrating foods, and recognizing signs of dehydration are key to meeting your body's fundamental needs. Remember, staying hydrated isn't just about comfort—it's essential for your health and wellness.