6 Simple Ways to Stay Hydrated
Drink smarter and recognize the signs of dehydration
Drink smarter and recognize the signs of dehydration
- Fluid needs vary from person to person.
- Drink regularly, especially during heat and exercise.
- Dark urine, dizziness and fatigue may signal dehydration.
- Children and older adults may need extra support
San Diego’s sunny skies and warm, dry weather make it ideal for outdoor activities year-round. But when temperatures rise — especially during summer heat waves — it becomes even more important to stay hydrated.
Fluids help the body regulate temperature, circulate blood, remove waste and support normal organ function.
Dehydration occurs when the body loses more fluid than it takes in. It can result from sweating, vomiting, diarrhea, fever, certain medications or simply not drinking enough fluids.
Athletes, outdoor workers, older adults, young children and people with certain chronic illnesses have a higher risk. But dehydration can sneak up on anyone — whether you’re hiking in Torrey Pines, enjoying a day at the beach or just running errands in the heat.
“Dehydration can be mild, moderate or severe, based on how much of your body’s fluid is lost or not replaced," explains Stacie Ly, MD, an internal medicine physician at Scripps Coastal Medical Center Carlsbad. "Severe cases can lead to a hospital trip for IV fluids and could sometimes result in kidney damage or nervous system problems.”
Drinking enough fluids each day can help prevent dehydration, she says.
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.
Your fluid needs depend on your age, sex, body size, activity level, health and environment. You may need more fluids when exercising, spending time in hot weather or sweating heavily. Pregnancy, breastfeeding and certain health issues can also affect how much fluid you need.
Water and other beverages contribute to hydration, as do water-rich foods, such as fruits and vegetables.
Water is usually enough for everyday hydration and shorter workouts. If you exercise intensely for an extended period, sweat heavily or lose fluids through vomiting or diarrhea, an electrolyte drink or oral rehydration solution may help replace fluids and electrolytes. Choose a product with a balanced mix of electrolytes and avoid options high in added sugar.
What are the signs of dehydration?
Dehydration can develop gradually, especially in hot weather or during physical activity. Knowing what to look for can help you catch it early.
Common signs include:
- Thirst
- Dry mouth or skin
- Dark yellow urine
- Urinating less often
- Headache
- Dizziness or lightheadedness
- Fatigue or weakness
- Muscle cramps
A rapid heartbeat, confusion, fainting or little to no urination may indicate severe dehydration and require prompt medical care.
If you have vomiting, diarrhea, or a fever, take frequent small sips of water. Contact your doctor if you cannot keep fluids down or you symptoms do not improve. Seek immediate medical care for signs of severe dehydration.
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
Thirst is a useful signal that your body needs fluids, but do not rely on it alone during hot weather or prolonged activity. Sip water steadily throughout the day and drink more fluids than usual when you are active or sweating.
Carry a reusable water bottle with you to make drinking water more convenient. If needed, set reminders on your phone.
2. Add flavor to make drinking water easier
If plain water tastes boring to you, add fresh fruit, cucumber, mint or a splash of fruit juice. Sparkling water, milk, unsweetened tea, clear broth and ice pops can also contribute to fluid intake.
Limit alcohol because it can contribute to fluid loss and make it more difficult for your body to regulate its temperature.
3. Eat fruits and vegetables with high water content
Food can also help you stay hydrated. Water-rich fruits include watermelon, strawberries, cantaloupe, peaches and pineapple. Cucumbers, leafy greens, celery, zucchini and tomatoes are water-rich vegetable options.
4. Avoid the heat and stay indoors during peak hours
Plan outdoor activities for the cooler morning or evening hours when possible.
Avoid sun exposure, especially between 10 a.m. and 4 p.m., when the sun's ultraviolet rays are generally strongest. Instead, plan outdoor activities in the early morning or evening.
Exercise in an air-conditioned space or lower the intensity of your activity during extreme heat. Remember to drink fluids even when swimming.
If your home does not have air conditioning at home, consider spending time in an air-conditioned public place, such as a library, shopping center or designated cooling center.
5. Wear the right clothing to stay cool
Wear lightweight, loose-fitting, light-colored clothing that allows heat to escape. A wide-brimmed hat can provide additional sun protection.
Apply broad-spectrum sunscreen and follow the product instructions for reapplication. Sunburn can raise your skin temperature and contribute to fluid loss.
6. Pay extra attention to kids and older adults
Dehydration can affect anyone, but children and older adults are more at risk.
Young children may not recognize or communicate that they are thirsty and often need reminders or help getting something to drink.
Older adults may have a reduced sense of thirst, take medications that affect fluid balance or have difficult getting fluids on their own.
“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.”