The Hot Days of Summer Have Us in Their Grip: Stay Hydrated and Healthy!

The scorching summer days are upon us, and it’s a crucial time to keep yourself and your loved ones well-hydrated. Dehydration can lead to fatigue, poor energy, and digestion issues. Whether you’re spending your days inside or relaxing poolside or at the beach, it’s essential to have a consistent way to stay hydrated.

“Drinking water can help you distinguish between true hunger and thirst,” says Dr. Kelly Holes Lewis, Director of Psychiatry at Modern Minds. “How many times have you headed out for a morning walk or run, only to realize it’s way hotter than you thought, leaving you sweating profusely and with a headache? Proper hydration can prevent these uncomfortable situations.”

How Much Should You Drink Daily?

• Men: Aim for about 15.5 cups (3.7 liters) of fluids per day.
• Women: Aim for about 11.5 cups (2.7 liters) of fluids per day.

Hydrating Foods

Incorporate hydrating foods into your diet, such as watermelon, cucumbers, oranges, and strawberries. These not only help with hydration but also provide essential vitamins and minerals.

Signs of Dehydration

“Dehydration occurs when we aren’t getting enough fluids,” explains Dr. Holes-Lewis. “It can become a serious medical issue, affecting kidney function, electrolyte balance, and blood pressure.” Signs include:

• Dry mouth
• Headaches
• Fatigue
• Dark urine
• Dizziness

Tips for Hydration: Get Creative and Have Fun!

Dr. Holes-Lewis offers several tips to make hydration a fun and easy part of your routine:

• Morning Routine: “Drink water when you first wake up.”
• With Meals: “Have a glass of water with every meal and between meals.”
• Water Bottle Fun: “Carry a water bottle to track your daily intake. Buy a new one and add fun stickers to personalize it.”
• Flavorful Water: “Pick a fruit of the day to add to your water, like strawberry and lime or lemon and cucumber.”
• Set Reminders: “Use your phone alarm or ask Alexa to remind you to drink water every few hours. There are also apps that can help you track your hydration goals.”

Additional Tips on Hydration

Dr. Holes-Lewis also shares some additional insights:

• Ounce for ounce, still and sparkling water are equally hydrating: “Carbonation doesn’t make a beverage more or less hydrating, no matter which metrics researchers use to assess hydration status.”
• Electrolytes make a beverage more hydrating: “Electrolytes (especially sodium) increase fluid retention and absorption.”
• Carbonated drinks are more thirst-quenching: “Bubbles mimic the sensation of cold water, which quenches thirst better than room temperature water. CO2 also fills you up and tricks you into thinking you’ve consumed more water than you have.”

Staying hydrated during these hot summer days doesn’t have to be a chore. By incorporating these tips and having a bit of fun with your hydration routine, you can ensure you stay refreshed, energized, and healthy all summer long.