Drink Up! Stay hydrated in the summer heat
Hydration is more than quenching thirst; it plays a significant role in our health and well-being. Every part of the human body requires water to function, and many times, we underestimate the importance of staying hydrated, especially in the summer when temperatures rise.
“Staying hydrated is one of, if not the most, important things you can do to prevent heat-related illnesses,” says Johne Philip Chapman, MD, Riverside Emergency Medicine Physician.
Hydrate During Outdoor Activities
Generally, you should drink water before you start feeling thirsty. If you feel thirsty, you are already behind in staying hydrated.
According to the Centers for Disease Control and Prevention (CDC), you should aim to drink 1 cup, or eight fluid ounces, of water every 15-20 minutes when doing any activity in the heat.
“It’s more effective to drink water at shorter intervals than to wait until you are extremely thirsty and drink too much water at once,” says Dr. Chapman.
While somewhat rare, overhydration can happen. You shouldn’t drink more than 48 fluid ounces of water per hour because doing so causes the salt concentration in the blood to become too low, causing a medical emergency. This takes us back to why drinking water over shorter periods is essential instead of all at once.
Hydration After Outdoor Activities
It can take several hours to replace all the fluids we lose when we sweat, so you need to continue hydrating throughout the day even after you leave the heat and go inside to cooler temperatures.
“If you are someone who works a job that is outside daily, like construction, public works, landscaping, etc., it’s even more important for you to hydrate after you get done working as chronic dehydration can lead to medical conditions such as kidney stones,” Dr. Chapman says.
Drinks to Avoid in the Heat
It’s iced coffee season for many of us, but drinking too much caffeine, especially in warmer temperatures, can strain the heart, which can be risky when coupled with the strain the heat puts on our bodies.
Alcohol can also lead to dehydration, and according to the CDC, drinking alcohol within 24 hours of strenuous activities can raise the risk of heat-related illnesses.
“Drinking water, along with eating balanced meals throughout the day, is usually enough for most people to replace salt lost through sweat in the heat,” Dr. Chapman says, “However, a sports drink low in sugar and high in electrolytes can also be a good option along with water.”
Lastly, it’s important to know the signs of a heat-related illness. Headaches, confusion, nausea, dizziness, loss of consciousness, and rapid pulse are symptoms associated with heat stroke, which is a medical emergency. If you are with someone who is experiencing these symptoms, make sure to call 9-1-1 right away.