10 Tips to Stay Hydrated This Summer
This blog will help you beat the summer heat with some hydration tips. Staying hydrated, particularly in the hot months, is not just a good idea—it's essential. It aids in maintaining a healthy body temperature, facilitating optimal bodily functions, and ensuring overall wellness. Hydration is a critical part of staying well and maintaining internal homeostasis - and that includes mast cells and histamine release. Water plays a crucial role in optimal body function, so making sure we are consuming enough water to replace daily losses when we are sweating is an important habit to develop.
Unfortunately, many individuals underestimate the significance of staying properly hydrated, making inadequate hydration a common issue that impacts people of all ages. Studies have shown that approximately 75% of Americans are chronically dehydrated. Dehydration occurs when the body loses more fluids than it takes in, or when water is missing essential electrolyte or trace minerals, leading to a myriad of negative consequences. Today we’ll explore the effects of dehydration on the body and provide our 10 Best Tips on Staying Hydrated this Summer.
Why is Drinking Water So Important?
Water is vital to our survival and overall health for numerous reasons. Without water, your body cannot function well. If you are dealing with environmental toxicity, water is even more important. We commonly say “The solution to pollution is dilution,” meaning if your body is toxic and you’re trying to detox, you need to drink adequate amounts of water daily to help flush the toxins and dilute the concentration in your bloodstream and tissues. Dehydration also causes more histamine to form in the body, worsening symptoms of histamine intolerance and mast cell activation syndrome (MCAS). Your mast cells are more active when you are dehydrated. Getting enough water is one easy thing you can do every day to manage histamine release. People are often so focused on food, but water is the most essential nutrient. For more information on why water is so important, check out our blog “Understanding The Importance of Hydrating With Water.”
A Quick Explanation on How We Become Dehydrated
In order to understand how to prevent dehydration, it's important to first understand how we become dehydrated. Our bodies are roughly 60% water, and maintaining this balance is crucial for our overall health. Every cell, tissue, and organ in our body needs water to function properly.
Under normal circumstances, our bodies lose water through processes like sweating, urinating, and even breathing. In temperate conditions, these losses are typically balanced out by the fluids we consume. However, in hot weather or during periods of intense physical activity, we may lose fluids more rapidly than we can replace them due to excessive sweating, leading to dehydration.
Sweat is primarily composed of water, electrolytes (such as sodium, chloride, potassium, and magnesium), and other dissolved metabolic waste products and toxins from the body. The water in our sweat serves as a cooling agent. As it evaporates from the skin's surface, it alleviates heat and helps to regulate body temperature.
Other factors can contribute to dehydration. These include fever, certain illnesses, such as those causing vomiting or diarrhea, and the consumption of diuretics, which increase the amount of water and salt expelled from the body. Basically physical stress puts more demand on water and salt reserves in the body.
Dehydration can also be exacerbated by the consumption of alcohol and caffeinated beverages. These substances act as diuretics, encouraging the kidneys to remove more water from the body. Coupled with hot weather or vigorous physical activity, the combination can be especially dehydrating.
Signs of Acute and Chronic Dehydration
Understanding how dehydration occurs is the first step in preventing it. By following the hydration tips in this blog, you can help ensure you're maintaining an adequate balance of fluids in your body, helping you to stay healthy and vibrant even in the height of summer.
Early signs of acute dehydration often include thirst, dark yellow urine, and dry mouth. However, by the time you're feeling thirsty, you may already be significantly dehydrated. More severe symptoms, such as fatigue, dizziness, confusion, or rapid heartbeat, require immediate attention and possibly medical intervention.
Chronic dehydration is a condition that occurs when dehydration is prolonged and not adequately addressed. Unlike acute dehydration which can come on rapidly, chronic dehydration tends to be a longer-term problem and can have significant effects on your health.
Signs of chronic dehydration:
Persistent Thirst: An ongoing feeling of thirst is one of the primary signs of chronic dehydration. If you're regularly feeling thirsty, even after drinking fluids, it could be a sign that your body isn't getting the water it needs.
Dark Urine: If you're adequately hydrated, your urine should be a light yellow or clear color. Dark yellow or amber-colored urine can be a sign of chronic dehydration.
Dry Skin and Lips: Hydration is crucial for skin health. If you're chronically dehydrated, you may notice that your skin and lips are often dry.
Fatigue: Dehydration can result in a lack of energy and constant fatigue, as your body doesn't have enough water to perform essential functions optimally.
Frequent Headaches: Lack of water can lead to recurrent headaches or even migraines.
Constipation: Water is essential for digestion. Chronic dehydration can result in constipation or other digestive problems.
Dizziness or Light-headedness: Dehydration can cause a drop in blood pressure leading to feelings of dizziness or light-headedness.
Rapid Heart Rate or Breathing: In severe cases of chronic dehydration, you may experience an increased heart rate or rapid breathing as your body tries to compensate for the lack of fluids.
Chronic Joint or Muscle Pain: Water is essential for lubricating joints and muscles. Chronic dehydration can lead to long-term discomfort in these areas.
Reduced Urination or Sweating: If you're not urinating or sweating as much as you usually do, this could be a sign that your body is trying to hold onto as much water as possible because it's chronically dehydrated.
Chronic dehydration is a serious condition that can have a significant impact on your health, including kidney problems and electrolyte imbalances. If you're experiencing any of these symptoms, it's important to increase your water and electrolyte intake and consider speaking with your medical provider. Prevention is key—so staying hydrated as a part of your daily routine is the goal!
10 Essential Tips for Staying Hydrated During the Summer Heat
As shared above, dehydration can be detrimental to our health and can lead to many acute and chronic symptoms. As most of the world deals with record-setting temperatures this summer, it becomes more crucial than ever to prioritize our hydration. Proper hydration is the key to maintaining our well-being and ensuring optimal physical and mental performance, and preventing serious health problems. With that in mind, now we will share some tips to help you stay hydrated and beat the summer heat!
Drink Water Consistently: Water is the elixir of life, especially when its hot outside. Make a conscious effort to drink water consistently throughout the day. Carry a reusable water bottle with you wherever you go, ensuring a constant supply of purified water for your hydration. Set reminders if needed to maintain a regular intake schedule, drinking most of your water during the day and less in the evening leading up to bedtime.
Infuse with Natural Flavors: If plain water seems dull to you, infuse it with natural flavors of fruits, veggies, and herbs. Add slices of lemon, organic berries, cucumber, or mint leaves to your water for a refreshing twist. Herbal tea also counts towards your daily water intake. These natural infusions not only enhance the taste but also provide additional health benefits.
Set Hydration Goals: Establish daily hydration goals and track your progress. Aim to drink at least eight glasses of water per day or more, depending on your activity level and the intensity of the heat. Setting goals will help you stay focused and motivated to achieve optimal hydration. A good starting point is to consume at least 84 ounces of water daily.
Add Electrolytes: During hot summer days, we lose essential electrolytes through sweating, so adding them back in is essential. This is an important part of hydration that is often missed. Electrolyte minerals help your water to be more hydrating. Incorporate electrolyte-rich foods and beverages into your diet to replenish these vital minerals. Coconut water and fruits like bananas and watermelon are rich in electrolytes. You can also add electrolytes in powdered form, just be sure to stay away from ones with artificial ingredients and added sugar! Our favorite brand is Selina’s Celtic Sea Salt Electrolyte Powder with Trace Minerals, with LMNT as a close second.
Reduce Intake of Dehydrating Beverages: While it's tempting to indulge in sugary sodas and caffeinated drinks, they actually contribute to dehydration. Limit your consumption of beverages like coffee, tea, and alcohol, as they have diuretic effects. You have to drink even more water with minerals added to compensate for consuming these beverages. Opt for healthier alternatives like herbal teas or electrolyte water instead.
Eat Hydrating Foods: Hydration isn't limited to drinking water alone. Incorporate water-rich foods into your meals to boost hydration levels. Fruits and vegetables such as cucumbers, watermelons, oranges, and lettuce are hydrating choices as they contain high water content and essential nutrients.
Avoid Excessive Outdoor Activities: During peak heat hours, try to avoid engaging in excessive outdoor activities, especially if you're not accustomed to the heat. If you do need to be outside, take frequent breaks in shaded areas, wear a hat and loose, breathable clothing, and protect your skin from sunburns. Bringing an ice pack with you or a product like KoldTec Towels can help keep you cooler. It’s common for people with Postural Orthostatic Tachycardia Syndrome (POTS) and MCAS to struggle with regulating body temperate, which makes dealing with heat even more difficult.
Use Misting Sprays and Fans: Misting sprays and portable fans are fantastic tools to cool down your body temperature on hot days. Carry a small misting spray bottle with you to refresh your face and body when you feel overheated. A portable fan can provide instant relief by creating a cool breeze.
Monitor Urine Color: Keeping an eye on the color of your urine is an easy way to gauge your hydration level. Pale yellow or clear urine is a good sign of adequate hydration, while dark yellow or amber urine indicates dehydration. Aim for lighter shades and increase your water intake if needed.
Listen to Your Body: Finally, always listen to your body's signals and signs of dehydration, like we discussed above. Thirst is a clear indication that you need to hydrate. However, don't rely solely on thirst as a cue to drink water. Stay proactive and drink water even before you feel thirsty. Your body will thank you for it!
Closing Thoughts
As the temperature rises, it's essential to prioritize staying hydrated to ensure your well-being and vitality. By following these ten tips, you can maintain optimal hydration levels and beat the summer heat with ease. If you’d like additional support and a personalized approach to achieving your health goals this summer, reach out to our team!
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by sarah southerton
Certified Integrative Health Practitioner (IHP2) & Functional Medicine Health Coach
I specialize in helping people heal chronic illnesses and achieve optimal health. After my own battle with Ehlers Danlos Syndrome (EDS), Lyme disease, Mast Cell Activation Syndrome (MCAS) and Post Orthostatic Tachycardia Syndrome (POTS), I was thrust into the world of alternative medicine, herbal healing, and low-tox/low-stress living. I have since restored my health and no longer suffer with debilitating symptoms and I’m passionate about help other people who are suffering, so they can feel better a lot faster than I did.
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