Wow! We’ve definitely been feeling the midsummer heat in the DMV recently: hot, humid and occasionally miserable. Of course, as healthcare providers, our thoughts turn to sunscreen and hydration all summer. High temperatures mean we lose more water as we exercise, so we have to be more careful during our favorite outdoor activities. But how much water do we need? We have some excellent guidelines and tips for staying hydrated this summer and throughout the year.
What Are the Guidelines for Drinking Enough Water?
The National Academies of Sciences recommends a daily fluid intake of four liters (135 ounces) for men and three liters (100 ounces) for women. These guidelines include liquids from food and other beverages in addition to water. And we all know that drinking plenty of plain old water is one of the best ways to stay healthy. The old recommendation of eight glasses of water daily is not a myth. It offers an excellent, easy-to-remember baseline. But if you’re extra active (playing sports or doing outdoor activities), you’ll likely need more. One guideline is letting your thirst dictate water consumption and taking time to drink when thirsty. However, when busy or engaged in an activity, we may unintentionally ignore our thirst. So it’s wise to have some hydration strategies in our toolkits.
How Do I Know If I’m Dehydrated?
Warning signs of dehydration include:
- Dry mouth
- Dizziness
- Headache
- Confusion
- Extreme thirst
- Reduced urination
If your body goes beyond dehydration, you can experience more severe heat-related conditions, including heat exhaustion and heat stroke. Strenuous activity in hot weather can cause heat exhaustion, which can bring on headaches, rapid breathing, rapid heart rate, and cool and moist skin. If your body temperature hits 104 degrees or more, your sweating mechanism can fail, leading to a severe condition known as heat stroke. Unlike heat exhaustion, heat stroke often causes the skin to feel hot and dry as sweating breaks down. Heat stroke can damage your brain, heart, kidneys, and muscles if not treated quickly. If you think you or someone you know is experiencing heat stroke, call 911 for emergency medical attention.
What Are the Benefits of Drinking Water?
You probably learned in elementary school that your body is made up mostly of water. It keeps our organs working properly and eliminates waste through urine, bowel movements and sweat. Sweating also keeps us cool when it’s hot outside. Water doesn’t have the added sugar and chemicals of sports drinks. There may be times when we’re exercising in extreme heat that extra electrolytes are warranted. Remember, caffeine has a diuretic effect and causes more frequent urination. So caffeinated beverages can dehydrate your body. In most cases, water is the healthiest option and all we need to stay hydrated.
What Are Tips for Staying Hydrated?
Refill: keeping a reusable water bottle with you throughout the day is the best way to stay hydrated. It’s an essential accessory for kids, adults, and seniors.
- Check your pee: pay attention to the color of your urine. Light-colored urine generally means you’re well-hydrated. If it’s darker yellow, you likely need to drink more water.
- Schedule water breaks if you tend to forget. Set a timer on your smartphone and put reminders in your office and home.
- Be aware of diuretic effects in medications, and talk with your primary care provider about adjusting your hydration needs.
- Limit caffeine and alcohol, which can cause dehydration.
- Drink water before, during, and after a workout. If you have an athletic event planned for a hot day, pre-hydrate the day before.
- Take advantage of summer’s harvest. Eat plenty of fluid-filled fruits and veggies. Cucumbers, tomatoes, watermelon and other fruits fit the bill and offer other health benefits.
Stay Strong with Healthy Hydration
As primary care providers, we aim to educate patients to help them avoid getting sick or injured. Drinking plenty of water is one of the best ways to stay healthy. At Comprehensive Primary Care, our providers offer excellent hydration advice for all patients, from high-level athletes to folks with chronic conditions. We’re also careful to cover the impacts of medication on hydration and are always happy to share best practices. Meanwhile, keep that water bottle handy and let’s stay healthy and hydrated.