Summer means sunshine, outdoor fun, and longer days, but with all that heat, it’s important to stay on top of your hydration. Here are some easy tips and answers to common questions to help you and your family stay hydrated all season long.
How Much Water Should I Drink When It’s Hot?
Everyone’s water needs are a little different. Instead of focusing on a certain number of ounces, try paying attention to the color of your urine.
The goal is for it to be similar to light lemonade or lighter. If it’s darker yellow, that is a good cue to drink more water. This might not apply if you’re on medications that change the color of your urine. If you’re unsure, check with your doctor.
Checking your urine is an easy way to keep track of your hydration during the day.
What Are Signs That I’m Dehydrated?
Most people don’t realize they’re dehydrated until their body starts showing signs. Here are a few common ones to watch out for:
- Thirst (if you feel thirsty, you’re already a bit dehydrated)
- Headaches
- Hunger (sometimes mistaken for thirst)
- Feeling really tired
- Muscle cramps
- Feeling lightheaded or dizzy
If you’re thirsty, you’re already dehydrated. You may get a headache or feel hunger. Fatigue and muscle cramping are also common side effects. You may even start to feel lightheaded or dizzy.
Do I Really Need to Drink Electrolytes?
It depends on what you’re doing and how long you’re doing it. For most people, water is totally fine. But if you’re exercising hard for over an hour, electrolytes can help.
“A good rule of thumb is that if you are exercising vigorously for 60+ minutes, it’s a good idea to replenish with electrolytes.”
If you go for drinks like Gatorade or Body Armor, try mixing them with water to cut back on sugar. You can also check out lower-sugar options like NUUN tablets or other electrolyte packets that are easy to add to your water bottle.
Can Food Help Me Stay Hydrated?
Definitely. It’s not just about what you drink. Lots of foods help too.
Fresh fruits and vegetables like melon, cucumber, peppers, tomatoes, celery, lettuce are mostly water. Popsicles too! You can make your own to control the amount of added sugar.
These types of foods are perfect in the heat and make great snacks or sides.
Is There a Best Time to Focus on Drinking Water?
Yes, first thing in the morning. After a night of sleep, your body is already a little dehydrated. This is especially important if you drink coffee or other caffeinated drinks, which can make you lose even more water.
We wake up dehydrated so we should be starting our day with water. This is especially true for those who consume a lot of caffeine… Caffeine is a natural diuretic and increases urine output.
Simple Ways to Remember to Drink Water
Sometimes it’s not about knowing what to do. It’s just remembering to do it. Here are a few simple tricks:
- Use a water bottle you like and set a daily goal
- Set a reminder on your phone
- Keep your water where you can see it
- Watch the color of your urine. Dark yellow is your built-in reminder
Making water a normal, visible part of your day makes it easier to stay hydrated, especially during busy summer days.
Keep It Simple and Stay Hydrated
Staying hydrated in summer doesn’t have to be complicated. Just pay attention to your body, look out for signs of dehydration, and keep hydrating foods and drinks close by. Even small habits, like drinking a glass of water when you wake up, can make a big difference in how you feel during those hot summer days.
