Tips to Stay Hydrated In the Summer Heat

Writer / Dr. Kevin Nowak, emergency medicine physician at IU Health Saxony Hospital

As the temperature continues to rise and we find ourselves spending more time outside in the summer sun, it’s important to stay hydrated. Drinking enough water year-round is important, especially during the summer when we lose a lot more of our fluid through sweat. Dehydration can lead to heat exhaustion, increase your risk of kidney stones and muscle damage, and cause constipation.

General recommendations for daily water consumption include about 11 cups of water for women and 15 cups for men. Aim to have a glass of water to start off your day, before each meal and after working out, to help meet your daily goal of drinking enough water.

Your urine color is a good indicator of your hydration status. A pale-yellow color implies proper hydration. A dark yellow color can signify dehydration. If your urine is closer to a dark yellow color, hydrate yourself throughout the day by drinking more water and avoiding sugary drinks.

Drinks like coffee, sodas, lemonade, sweet tea and sugary smoothies work against hydration. These drinks are filled with sugar, sodium and other ingredients that contribute to dehydration. While there’s no need to cut out caffeine completely, try limiting your consumption of sugary caffeinated drinks to once a week.

Fruits are high in fiber and vitamins, which makes them healthy for your body. Certain fruits such as apples, cantaloupe, peaches and watermelon also have a higher water content that can help increase your hydration levels. Snacking on these fruits during the summer will not only provide a tasty snack, but also help keep your hydration levels up.

Staying hydrated helps keep our bodies running smoothly from the inside out. Symptoms of mild to moderate dehydration include thirst, muscle cramps, and dark colored urine. To treat this find a cool, air conditioned area and drink plenty of water. Symptoms of severe dehydration include lightheadedness with standing, weakness, confusion, and no urine production. Head to your local emergency department if you or someone you know is experiencing one or multiple of these symptoms. IU Health Saxony Hospital’s emergency department, located in Fishers at 13000 E 136th Street, is open 24 hours a day, seven days a week.