Hydration in the Heat: Avoid Dehydration this Summer 

Summer is a great time of year to enjoy being outdoors! The best way to beat the summer heat is to stay properly hydrated, drinking plenty of water, even before feeling thirsty. 

How much water is enough? 

Daily water intake needs vary based on age, sex, activity level and overall health. For women, it is recommended to drink 2.7 liters per day and for men, about 3.7 liters per day.  

While working in the heat, the CDC suggests drinking 1 cup of water every 15-20 minutes. Drinking at shorter intervals is more effective than drinking large amounts infrequently.  

Be aware of Signs of Dehydration 

Dehydration occurs when you lose more body fluids than you take in. Common signs and symptoms include: 

• Feeling thirsty 
• Confusion 
• Headache 
• Muscle fatigue 
• Dizziness or lightheadedness 

What are the best ways to stay hydrated? 

The best way to stay hydrated is by drinking water. Keep a water bottle nearby in your car, at your desk and with you at all of your outdoor activities. Here are some hydration tips to keep in mind this summer: 

• Eat Fruits and Vegetables – Some fruits and vegetables, like cantaloupe, strawberries, watermelon, celery and lettuce can include 90-100% water content and help keep you hydrated. 
• Don’t wait to feel thirsty – One hydration mistake that is easy to make is waiting to drink until you’re thirsty. Thirst and dry mouth can be signs of dehydration. Even if you’re not feeling thirsty drink water regularly throughout the day. 
• Limit alcohol consumption – Alcoholic beverages can lead to additional fluid loss, so it is important to drink in moderation. For every alcoholic drink, be sure to have one non-alcoholic beverage. 
• Add a flavor enhancer – For variety, squeeze some fresh lemon or lime juice into your water, toss in some cucumber slices or add a few fresh mint leaves. 

Need help figuring out your fluid needs? 

Schedule an appointment online with a healthcare provider at NorthShore today! 

Beat the heat this summer by staying hydrated. It will help make all your summer activities safer, healthier and cooler!