Finally! The warm weather is here, and you’re ready to get outside and have some fun. It doesn’t matter whether you plan on beaching it with your closest friends or trekking through town with your dog — proper hydration is key to keeping you out there in the nice weather. When you’re dehydrated, you can’t perform at your peak or fully enjoy your time in the great outdoors.
What Are the Best Ways to Stay Hydrated?
In the summer months, the heat can dehydrate you quickly. You sweat more when it’s hot out. Also, you’re more likely to engage in strenuous physical activities, like hiking and shooting hoops. When you exert yourself in the heat, your body’s core temperature rises and you lose even more water through sweat.
While thirst might alert you to refill your cup of water frequently enough to stay hydrated during the colder months, that same strategy doesn’t cut it in the summer. In hot and humid weather, it’s imperative to drink more water in order to keep your temperature in check and replace the fluids you’re losing.
According to the Mayo Clinic, men need 3 liters of fluid per day while women need 2.2 liters. However, this can vary significantly from person to person. The best way to make sure you’re getting enough water is to pay attention to the signs your body gives you. Frequent thirst or headaches can be signs that you need to up your water intake.
It’s important to have water before a strenuous activity, not just after. If you put off water consumption until you’re already dehydrated, you won’t be able to reap the full benefits of hydration. It’s key to make sure you always have water on hand. Try keeping bottled water in your car or get in the habit of bringing a BPA-free bottle with you at all times. If you do a lot of hiking, look into a backpack with a built-in water bottle.
Water is your best bet for maintaining hydration. It’s inexpensive (or free!) and usually readily available. But drinking water isn’t your only option. There are many foods that have a high water content, such as cucumbers, celery, watermelon and baby carrots. All of these travel well, so pack some for your next outdoor trip. You can also try beverages besides plain H2O, like sports drinks and coconut water. These drinks often contain minerals called electrolytes that are important for muscle action and blood chemistry, according to MedlinePlus.
What Are the Signs of Heatstroke?
If you don’t hydrate properly, you also run the risk of getting heatstroke. According to the Mayo Clinic, the following symptoms can indicate heatstroke:
- elevated body temperature
- altered behavior
- nausea and vomiting
- flushed skin
- rapid breathing
- racing heart rate
- headache
Heatstroke is a serious condition. In severe cases, it can lead to organ failure and even death. Immediate action is needed if someone experiences heatstroke. First and foremost, call for emergency services. Then get the person indoors or into the shade. Do what you can to help cool them down while you wait for emergency personnel to arrive.
You can help ward off heatstroke by staying hydrated. Listen to your body, drink water frequently and snack on healthy foods with a high water content. Don’t forget to get a little shade from time to time or go inside to cool off between activities. Staying hydrated can help you stay safe and healthy this summer.