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Tips To Stay Hydrated During the Summer Heat

Whether you’re at work, exercising, playing sports, traveling or just lounging in the sun, it’s especially important to take precautions to stay hydrated during the hot summer months.

Many tend to forget that during exercise we experience increased sweat loss (compared to day-to-day activities like working at a desk or watching TV).

As the summer arrives, make a conscious effort to increase your fluid intake to counteract the warmer temperatures and elevated humidity


Drink Up With These Helpful Hydration Tips

  • Bring a reusable water bottle to work- and continuously fill it up throughout the day.
  • Stay away from energy drinks- energy drinks contain large quantities of sugar and stimulants that can be counterproductive and dangerous especially when trying to stay hydrated.
  • Look for a 2-pound weight loss – weigh yourself after using the bathroom in the morning. If you are two pounds less than normal and not actively trying to lose weight, you’re likely dehydrated and should drink before doing anything strenuous. 
  • 20-30 minutes before exercise- drink at least 8 oz. of water if exercising indoors and at least 12 oz. if exercising outdoors.
  • During exercise- consume 8-12 oz. of water every 15-30 minutes
  • Turn to fruit- when looking to snack, choose a fruit to enjoy. Most fruits are a great source of electrolytes and fluids.


Know the Signs- Avoid Dehydration

If feeling thirsty, your body is needing fluids. Listen to your body and drink water throughout the entire day during the hot summer days. Always watch for potential signs of dehydration:

  • Dark yellow or amber-colored urine (urine that is clear or very light in color is an indicator that you are hydrated).
  • Constipation
  • Feeling thirsty
  • Constant fatigue or sleepiness
  • Headache or lightheadedness
  • For infants, no wet diapers for three hours
MedicAlert Team Member