Dehydration is real, and its consequences can be severe. When I was in high school, I worked at a lumber yard. Many days were long and hot on black asphalt. One day, everything seemed fine until I suddenly became extremely cold, shivering, and covered in goosebumps. I went inside and drank some water. After being evaluated, I was not allowed to return to work due to the risk of heat stroke. Since that day, I have been extremely susceptible to heat-related issues.
Fast forward to 2005, when I spent a hot July day playing golf. I carried my bag and walked the hilly course. I didn’t want to spend $5 on a drink, but I ended up paying a much higher price. Driving home along I-75 in Atlanta, I couldn’t continue. I called my wife and told her I didn’t feel well and was heading home. Thankfully, she decided to come find me. She found me lying in a grassy ditch near a Taco Bell. I had felt the need to get out of my truck and lie down. She rushed me to the emergency room, where my blood pressure was dangerously low, and I was vomiting. After receiving many bags of fluids and being observed, I survived. They told me I was lucky and warned that once you've experienced heat stroke , it’s easier for it to happen again and again.
Now, I make sure to stay hydrated when outside in the heat. My wife ensures I eat and drink enough as well. Interestingly, the same thing has happened to my daughter twice. I don’t know if it’s hereditary, but we are vigilant about keeping our children extra hydrated in the heat and during sports.
While it’s important to stay hydrated year-round, it becomes even more crucial during the warmer months. High temperatures and sweating cause you to lose more fluids, increasing the risk of becoming dehydrated and your body not having enough water to carry out vital functions. To avoid the dangers of dehydration, try following these simple ways to stay hydrated this summer:
1. Drink Before You’re Thirsty
Don’t wait until you’re thirsty to drink water. By the time you feel thirsty, you’re already a little dehydrated. Try to sip water steadily throughout the day and drink more fluids than usual while the weather is hot, especially if you’re doing physical activities in the heat. If you need help remembering to drink water, carry around a reusable water bottle and set a timer on your phone to notify you to take sips throughout the day.
2. Eat Hydrating Foods
You can consume additional water by eating hydrating foods. Certain fruits and vegetables have high water contents that supply your body with more water when you eat them. One of the best ways to stay hydrated in summer is to eat fruits like watermelon, strawberries, peaches, pineapples, and cantaloupe. Hydrating vegetables include cucumbers, zucchini, leafy greens, celery, and radishes. Keep these fruits and vegetables in the refrigerator or freezer for a cooling, hydrating snack.
3. Add Flavor to Your Water
If you find plain water boring and tend to instead reach for sodas and juices, a great way to stay hydrated is to add flavor to your water so it’s more appealing to drink. You can add lemons, limes, cucumbers, mint, or a splash of fresh fruit juice to your water to make it less boring and more flavorful. If you’re doing intense exercise, low-sugar sports drinks can also provide extra hydration. Just make sure you limit alcohol and caffeine because these are dehydrating.
4. Stay Indoors to Avoid the Heat
Being outside in the heat can cause you to lose hydration faster. One of the best ways to stay hydrated is to stay indoors when it gets too hot outside to avoid losing fluids. This is especially important when it’s sunny, as sun exposure can further contribute to dehydration. The sun’s rays are strongest between 10 a.m. and 2 p.m., so plan your outdoor activities in the early morning or evening. If you usually exercise outdoors, try switching to indoor exercises in the air conditioning.
5. Make It a Challenge
If you’re looking for ways to stay hydrated this summer, consider making water intake a challenge. You can either challenge yourself by setting personal goals to drink a certain amount of water each day, or get your friends or family involved in a healthy competition. See who can meet their daily goals the most to ensure you are all drinking plenty of water each day.
6. Know the Signs of Dehydration
In order to make sure you stay hydrated this summer, it’s important to understand the signs of dehydration and watch out for them. Don’t wait for these signs to appear to start drinking water, but if you do notice them, make sure you increase your water intake. Keep an eye out for:
- Darker colored urine
- Not urinating despite drinking water
- Muscle cramps
- Fatigue
- Dry mouth or skin
- Bad breath
- Fast heartbeat
- Confusion
- Fever or chills
- Irritability
- Drowsiness
These are some of the best and simplest ways to stay hydrated. If you do vigorous exercise or sweat a lot, you may also need to replenish electrolytes in order to rehydrate. You can add Electrolyte/Energy Formula to your water to help you stay hydrated and energized this summer.
