How to Stay Hydrated in the Heat

Staying hydrated is a simple yet effective way to support your overall health and well-being. Hydration is especially important as the summer heat intensifies as water is essential for your body to function its best. As a primary care doctor, I believe patients need to be aware of the importance of staying hydrated, know what to do to stay hydrated and know the signs of being dehydrated.

Why Hydration Matters

Water is a fundamental component of our bodies, making up around 60% of our total body weight. It is key for nearly every function in your body from regulating temperature to keeping joints lubricated. Proper hydration is a fundamental building block of good health and is crucial in:

• Regulating Body Temperature: Water helps maintain your body temperature through sweat and respiration.
• Supporting Digestion: Adequate hydration ensures that your digestive system works smoothly, aiding in nutrient absorption and waste elimination.
• Boosting Energy Levels: Dehydration can cause fatigue and affect your concentration.
• Improving Skin Health: Hydrated skin looks more youthful and is less prone to dryness and irritation.
• Aiding in Detoxification: Water helps flush out toxins from your body through urine and sweat.

How Much Water Do You Need?

You may have heard the common advice to drink eight 8-ounce glasses of water a day, also known as the "8x8 rule." However, your actual needs may vary based on factors like age, activity level, and climate. A more personalized approach is to drink half your body weight in ounces. For example, if you weigh 150 pounds, aim for 75 ounces of water per day.

The best way to know how much water you should have a day is to speak with your primary care doctor or advanced practice provider* (APP). This is especially key for individuals with certain medical conditions, including:

• Chronic Heart Failure: is a condition in which the heart is unable to pump blood effectively, resulting in reduced oxygen and nutrient supply to the body's organs and tissues. In this context, managing water intake is crucial for avoiding fluid overload and minimizing stress on the heart.
• Kidney Disease: Individuals with kidney disease may have impaired fluid regulation, requiring careful monitoring of water intake to prevent fluid overload or dehydration.
• Diabetes: People with diabetes need to manage their fluid intake in conjunction with their blood sugar control. High blood sugar levels can lead to increased thirst, but excessive fluid intake can disrupt blood sugar balance. Balancing water intake and monitoring blood sugar levels are essential.
• Liver Disease: Certain liver conditions can lead to fluid retention. Fluid intake should be monitored and adjusted to prevent worsening of edema or ascites (abdominal fluid accumulation).

Tips for Staying Hydrated

Once you know how much water you need, here are 10 tips to help you maintain healthy water levels:

1. Carry a Water Bottle
   Having a water bottle with you at all times serves as a constant reminder to drink more water. It is also an easy way to measure how much water you have each day to help you stay on track to your goal.
   
   
2. Set Reminders
   Use your phone or a hydration app to set reminders throughout the day. This is especially useful if you often forget to drink water when you're busy.
   
   
3. Eat Water-Rich Foods
   Incorporate water-rich foods into your diet, such as oranges and strawberries, as they will not only hydrate you but also provide essential nutrients. Here are a few more options:

• • Cucumbers – 96% water
  • Watermelons – 92% water
  • Lettuce – 96% water
  • Tomatoes – 95% water

4. Flavor Your Water
   If you find plain water boring, add a splash of flavor with slices of lemon, lime, or cucumber. Herbal teas and fruit-infused water are also excellent options. Consider taking a pitcher and filling it in the morning with water and one of the options below to have throughout the day.
   
   
5. Monitor Your Urine
   Your urine color can be a good indicator of your hydration level. Pale yellow indicates proper hydration, while dark yellow or amber suggests you need more water. NOTE: there are multiple factors that can influence urine color such as food intake, electrolyte balance, and the existence of chronic medical conditions, so you shouldn’t use urine color as the sole indicator of hydration status.
   
   
6. Drink Before You Feel Thirsty
   Thirst is a late indicator of dehydration. Make it a habit to drink water regularly throughout the day, even if you don't feel thirsty.
   
   
7. Limit Dehydrating Drinks
   Caffeinated and alcoholic beverages can dehydrate you. If you consume these, be sure to drink extra water to compensate.
   
   
8. Use a Hydration Tracker
   Apps like MyFitnessPal or Hydro Coach can help you keep track of your daily water intake and set hydration goals.
   
   
9. Start Your Day with Water
   Drink a glass of water first thing in the morning to kickstart your metabolism and rehydrate your body after a night's sleep.
   
   
10. Make Hydration Part of Your Routine
    Incorporate drinking water into your daily routine. For example, drink a glass of water before each meal and during breaks at work.

You can sweat approximately ½ -1 quart of fluid for every hour you walk in the heat (up to 2 quarts per hour during rigorous exercise) and some people sweat even more and can lose about 2 liters of fluid in as little as 30 minutes (particularly with heavy activity). Since sweat evaporates almost instantly, it can be difficult to notice when you’re low on water and you can easily become dehydrated. Therefore, it is essential to recognize the signs of dehydration in order to address it promptly. Common symptoms include:

• Dry mouth and lips
• Headache
• Dizziness or light-headedness
• Fatigue
• Dark yellow urine
• Muscle cramps

If you experience severe symptoms like rapid heartbeat, confusion, or fainting, seek medical attention immediately. To learn more about heat related illnesses, click here to read our blog post, How to Prevent Heat-Related Illnesses.

Staying hydrated is a simple yet critical way to support your overall health and well-being. By learning more about hydration and following the tips above, you can help your body to function at its best. Remember, water is life so drink up and stay healthy.

 *An advanced practice provider is defined as a nurse practitioner or physician assistant.