Beat the Heat by Staying Hydrated

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As temperatures mount up this summer, it is essential to stay hydrated. Here is a guide on how to replenish your body with the fluids that are lost. Hydration needs vary from person to person. They are also affected by the environment such as heat, humidity, and activity levels.

Benefits of Hydration

     

      • regulates body temperature

      • maintains organ function

      • keeps joints lubricated

      • lesser headaches

      • enhances mood

      • improves cognition

      • better sleep

      • improves physical performance

      • reduced risk of kidney stone formation

      • nutrition delivered to cells adequately

    Measures of Dehydration

       

        • increased thirst

        • tiredness

        • dark pee color

        • passing pee less than usual

        • dry mouth, lips, and tongue

      Keep Yourself Hydrated with These Tips

      Invest in a water bottle

         

          1. Find a water bottle that you like and can carry around through your day. This will help increase the accessibility of water throughout your day.

          1. Infuse with natural flavors: Add cut-up fruits and vegetables (such as strawberry cucumber, mint, lemon, etc.), to your water to add flavor to your water.

          1. Limit Alcohol consumption: reduce the use of alcohol. Alcohol increases fluid loss and further facilitates dehydration in the body.

          1. Go-to beverage choice: Choose water as your beverage instead of soft drinks and juices

          1. Manage your diet: Eat fruits and vegetables with high water content. Examples include cucumber, watermelon, lettuce, tomato, celery etc.

          1. Sip it, don’t chug it: Sipping water helps the body retain more water and doesn’t ‘overwhelm’ the kidneys.

          1. Post-work out action: Post-workout opt for water, coconut water, or electrolytes to replenish the lost water levels

        More on Electrolytes

        Electrolytes help rehydrate and replenish nutrients lost due to the release of sweat.

        The following conditions lead to increased sweat loss and might be good avenues to pick up on an electrolyte to prevent dehydration:

           

            • Vigorous Physical Activity like jogging or running, swimming, cycling fast, etc. for greater than 60-90 mins.

            • Long exposures to hot temperatures that are greater than 80F.

            • High Humidity levels above 55.

            • Illness like diarrhea or vomiting.

            • Chalking on clothes, shirt soaked or puddles formed of sweat.

          Here are some popular electrolyte options:

          Single Serve Drink Mix

             

              1. Liquid I.V. Hydration Multiplier Electrolyte Drink Mix Contains vitamin C, B3, B5, B6, and B12

              1. Liquid Electrolyte Dietary Supplement: Trace Minerals 4000 Volts Electrolyte Concentrate. Contains no chemicals or dyes

              1. Electrolyte Tablets: Nunn Sport Electrolyte Tablet. No artificial sweeteners, dissolvable tablets.

            1. Diarrhea/ Vomiting Fluid Loss Recovery: Pedialyte Electrolyte Solution- unflavored. No artificial sweeteners, ready-to-drink

            REFERENCES

            Dehydration symptoms and treatments. (n.d.). https://www.nhsinform.scot/illnesses-and-conditions/nutritional/dehydration

            How to stay hydrated in the summer heat. (n.d.). UCLA Health. https://www.uclahealth.org/news/how-to-stay-hydrated-in-the-summer-heat

            Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439–458. https://doi.org/10.1111/j.1753-4887.2010.00304.x

            Rd, T. K. M. (2023). 9 best electrolyte drinks of 2023, according to a dietitian. Verywell Fit. https://www.verywellfit.com/best-electrolyte-drinks-4169509

            Seymour, K. (2023, August 14). Best Electrolyte Powders Of 2023, According To Experts. Forbes Health. https://www.forbes.com/health/body/best-electrolyte-powders/

            The importance of hydration. (2018, June 22). News. https://www.hsph.harvard.edu/news/hsph-in-the-news/the-importance-of-hydration/#:~:text=Drinking%20enough%20water%20each%20day,quality%2C%20cognition%2C%20and%20mood.

            The Nutrition Insider. (2023, August 22). The 6 Best Electrolyte Powders and Drinks of 2023 – The Nutrition Insider. The Nutrition Insider. https://thenutritioninsider.com/wellness/the-6-best-electrolyte-powders-and-drinks-of-2023/

            Water and healthier drinks. (2022, June 6). Centers for Disease Control and Prevention. https://www.cdc.gov/healthyweight/healthy_eating/water-and-healthier-drinks.html

            Credit: Dietetic Intern, reviewed by Elizabeth Leal, RD