Summer Hydration

By: Chad Zawacki, PA-C

As summer is in full swing now and the temperature and humidity is continuing to increase by the day it is important to remember to stay hydrated.
Staying hydrated should not include sugary drinks. This includes avoiding soda or pop and even juices/sports drinks. Although sports drinks can be very beneficial to your body they should be utilized more when one is particularly dehydrated and need refueling of electrolytes. The purpose of this blog is to discuss dehydration prevention.

Each individual is unique in how much water intake they require to stay hydrated. For example weight, perspiration amount, intensity of workout, duration of workout, environment and even clothing worn all determines how much water one requires to stay hydrated.

Did you say water? Yes water! Water is the best source of replenishing of what is lost from our bodies especially during the hot and humid summer months. It is important to remember that the majority of our bodies are comprised of water anyway.

How much water should you drink? It is recommended that an individual drink at least eight 8 ounce glasses of water or two liters per day. To determine exactly how much you should drink it is recommended for example that you weigh yourself on a scale before and after exercising. This will help you determine how much water you have lost through sweating. It then is recommended that for every pound lost you should replenish with one pint of water.

A good general rule is if you are thirsty you should drink water. Paying attention to urine color during the hot summer months helps one determine hydration status as well. Dark urine indicates dehydration while pale and clear represents being more hydrated.

Although each individual requires a different amount of water to stay properly hydrated there are some simple guidelines as described above that one can use/take to avoid feeling ill and even having health related problems in the heat.