Staying Hydrated in the Summer Months

When it comes to staying hydrated in the heat, being proactive is the name of the game.

Did you know it's very difficult to quickly correct the symptoms of dehydration once they present themselves? Symptoms of mild dehydration can show up as:

• dizziness/lightheadedness when bending down to put on shoes or going from seated to standing
• headache
• confusion
• constipation
• fatigue/poor energy
• decreased endurance for activities generally well tolerated
• low urine output
• low blood pressure
• muscle cramps
• dry skin/dry lips

By the time you are thirsty, you are already mildly dehydrated. Most elderly people have decreased thirst signals, making thirst a very poor indicator of hydration status.

Preventing dehydration involves daily effort. Start your day with water.

Don’t wait for thirst, carry a water bottle, and know how many ounces it holds and track your intake. What you monitor, you manage. Don’t let your intake be random. Aim for 64 ounces per day, unless you are on a fluid restriction, OR unless you are sweating profusely due to physical activity and/or high temperatures, then this will likely need to be increased. A general rule of thumb, half your body weight in ounces/day. If very overweight, aim for ideal body weight versus actual, as a starting point.

Start your day with water and aim to consume half your goal by noon. Drink water with meals. Include hydrating foods in your meals: cantaloupe, watermelon, and honeydew.

Hydrate before going outdoors in hot weather 

Drink at least 8 – 16 ounces of water before you go outdoors to garden, golf, or exercise. Profuse sweating can lead to electrolyte loss. Electrolytes like sodium, potassium, and magnesium are crucial for fluid balance.

• Consider electrolyte replacement drinks, tablets or powders added to water. Try coconut water (high in potassium), low-sugar sports drinks, or hydration tablets for intense activity or prolonged sun exposure.
• Increase intake of electrolyte-rich foods. Bananas, apricots, cantaloupe, avocados, and leafy greens can help replenish electrolytes.
• Limit intake of caffeine, sugary beverages (sweet tea, soda), and alcohol. All these drinks can worsen dehydration. Make water the priority.

Pay attention to how you feel and the color of your urine. Pale yellow indicates good hydration; darker urine can indicate poor hydration. And finally, be sure to dress for the weather. Wear lightweight clothing and hats to protect from sun and heat exposure.

Paying attention is the key to staying properly hydrated. Watch the weather reports, be aware of daily temperatures, and always work to quench your body’s thirst to stay hydrated.