6 Simple Ways to Stay Hydrated
Enjoy San Diego’s sunshine while staying safe from dehydration
Enjoy San Diego’s sunshine while staying safe from dehydration
San Diego’s sunny skies and warm, dry weather makes it ideal for outdoor activities year-round. But when temperatures rise — especially during summer heatwaves — staying hydrated becomes even more important.
Dehydration occurs when the body loses too much fluid from sweating. Athletes, individuals working in hot conditions, older adults, children and people with chronic illnesses are at greatest risk. But dehydration can sneak up on anyone — whether you’re hiking in Torrey Pines, enjoying a beach day or just running errands in the heat.
“Fluids are essential to keeping the vital organs active,” says Stacie Ly, MD, an internal medicine physician at Scripps Coastal Medical Center Carlsbad. “Dehydration can be mild, moderate or severe, based on how much of your body’s fluid is lost or not replaced. Severe cases can lead to a hospital trip for IV fluids and could sometimes result in kidney damage or nervous system problems.”
How much water should you drink a day?
You may have heard the old adage to drink eight glasses of water a day. Dr. Ly says there’s some truth to it.
For most adults, that’s a half gallon — 64 ounces, or eight (8-ounce) glasses. But it’s important to remember this is just a starting point, not a hard rule. You may need more if you’re physically active, spending time in hot weather or sweating more than usual.
Your daily water needs depend on several factors, including age, gender, body size, activity level and climate. Pregnancy, breastfeeding and some health issues can also change how much water you need.
The best advice is to drink water when you feel thirsty. Staying hydrated throughout helps prevent dehydration, Dr. Ly says.
If you’re exercising hard or feel dehydration symptoms, like headaches or dizziness, don’t just drink water. Your body also needs electrolytes to recover.
“Water is nice, but when you’re dehydrated, you also need electrolytes,” Dr. Ly says. Skip the diet drinks, though. Sugar helps the electrolytes absorb.
What are the signs of dehydration?
Dehydration can creep up on you, especially in hot weather or when you’re active. Knowing what to look for can help you catch it early.
Common signs include dark urine and not urinating much even after drinking water. You may have muscle cramps, bad breath, and feel very tired. Other signs include:
- Fever, chills
- Sugar cravings
- Dry mouth or skin
- Fast heartbeat
- Irritability, confusion
- Unusual sleepiness
If you are sick with vomiting, diarrhea, or a fever, drink extra fluids right away. Don’t wait for your symptoms to get worse.
Six tips for staying hydrated
The best defense against dehydration is prevention. Follow these six tips to stay safe and healthy, especially when temperatures — or your activity levels — increase:
1. Drink water before you feel thirsty
By the time you feel thirsty, you’re already slightly dehydrated. Sip water steadily throughout the day and drink more fluids than usual when the weather is hot, especially if you’re active.
If you need a reminder to stay hydrated, carry a reusable water bottle with you and set a timer on your phone to notify you to drink water throughout the day.
2. Add flavor to make drinking water easier
If plain water tastes boring to you, you can add flavor with fresh fruits or a splash of fruit juice. You can also consume clear broths, ice pops or sports drinks (especially if you’re doing intense exercise). Just make sure to limit caffeine and alcohol.
3. Eat fruits and vegetables with high water content
Certain fruits and vegetables are high in water content and nutrients. Watermelon, strawberries, cantaloupe, peaches and pineapples are fruits with high-water content. Water-rich vegetables include cucumbers, leafy greens, radishes, celery, zucchini and tomatoes.
4. Avoid the heat and stay indoors during peak hours
Avoid sun exposure, especially between 10 am and 2 pm, when the rays are strongest. Instead, plan outdoor activities in the early morning or evening.
Consider exercising indoors with air conditioning instead of exercising outside in scorching hot weather. If you usually hike or run outside, try swimming instead.
Stay indoors to avoid the heat, even if you’re not working out. If you don’t have air conditioning at home, try a shopping center, movie theater or public library.
5. Wear the right clothing to stay cool
Wear light, loose-fitting clothing that allow your skin to breathe. Dark colors absorb heat, so choose lighter shades. Use a wide-brimmed hat in the sun to keep your head cool.
Apply plenty of sunscreen to prevent sunburn. Sunburn can raise your skin temperature and make it harder to stay cool.
6. Pay extra attention to kids and older adults
Dehydration can affect anyone, but children and older adults are more at risk.
Children have a higher percentage of water in their bodies. They may not always realize they are thirsty or remember to drink, so they often need reminders.
Older adults are at risk because age can lower the sense of thirst and age-related issues can make it harder to stay hydrated.
“Older people may forget to drink water or not recognize their thirst,” says Dr. Ly. “They might also neglect to prevent dehydration the same way a younger person would. Be cognizant about that if you have a parent or older person around.”