Staying Healthy and Hydrated in the Summer Heat

Tips on selecting they right drinks to cool down with and to avoid.

With the warmer summer months upon us, paying special attention to our hydration is important for staying healthy and active. Hydration is the process of replacing water lost in the body through urination, sweating and gastrointestinal tract movement. While we can get some water from our food, on average a healthy adult male needs 3 liters or 12 cups (101 ounces) of water per day, and a healthy adult female needs 2.16 liters or 9 cups (73 ounces) of water per day from drinks to remain hydrated. A proper balance of adequate fluid intake and, in some cases, electrolyte restoration can keep us sufficiently hydrated and ready for a day out in the sun.

Measuring Hydration Status

Feeling Thirsty: Despite what you may think, feelings of thirst or a dry mouth are often late indicators of hydration status. This mechanism is activated by the kidneys to absorb as much water as possible after we have been poorly hydrated for some time.

Urine Color: A fairly accurate, simple way to determine hydration is to pay attention to your urine color. Generally, the darker your urine color, the more concentrated it is—meaning you are less hydrated.

Heavy Sweater: If you sweat easily or with minimal exertion, you are considered a heavy sweater and may lose a greater volume of fluid and electrolytes compared to a normal or average sweater.

Electrolytes and Hydration Drinks

What Are Electrolytes? Electrolytes are an important aspect of hydration; they help balance the water content in the blood. Many minerals play a role in this, but the top two are sodium and potassium, as they are key for fluid retention. Salt, a combination of sodium and chloride, is necessary for adequate hydration since water follows the absorption of salt. We often lose sodium through our sweat.

3 factors to consider when selecting a hydration drink:

• Electrolyte Content: Look for sports drinks containing electrolytes such as sodium, potassium, magnesium and calcium. Sodium assists with retaining fluids, and potassium promotes the maintenance of fluid volume.

• Calorie Count: Depending on your fitness goals, the calorie count of your chosen sports drink might have a significant impact.

• Sugar Content: While checking the calories, check the sugar content too (it's recommended that they have less than 20% of the daily value of added sugars).

Hydration Tips

1. Hydrate Around the Clock – The best way to avoid dehydration is to hydrate on a schedule. As we know, thirst cues are late indicators of hydration status. Instead focus on the length of time since you last drank water. Drinking water regularly prevents you from becoming dehydrated quickly if you are out in the sun. Using water bottles as a measurement or refillable water bottles with marked lines can help you visualize water consumption and encourage intake.

2. Prioritize Water – Adequate hydration needs can be met through routine and consistent water consumption. Hydration solutions or electrolytes are helpful for very active, high-intensity and long-duration sports, but they are often excessive for moderate to low-intensity exercise that most people engage in.

3. Limit Sun Exposure – As mentioned, sun exposure can increase the rate at which we sweat, thereby increasing our water losses. Try moving your outdoor exercise to earlier in the morning or later in the afternoon to decrease time in the sun. If this is not possible, seek shade wherever you can and take frequent water breaks.

4. Avoid Diuretics –Excess caffeine and alcohol can cause increased urination, leading to more water loss and a greater risk of dehydration. Staying properly hydrated before drinking these types of beverages and enjoying them in moderation helps reduce the risk. 

Article written by Frank Albano, MS, RDN, Torrance Memorial Clinical Dietitian