Hydration: Why it is Important and How to Stay Properly Hydrated with the Increasing Heat

With the increasing heat in Oklahoma, we all know it is important to stay adequately hydrated, especially during the summer months! But why is that? Water is essential to keeping all bodily systems working properly, including temperature regulation, reducing the risk of developing kidney stones, urinary tract infections, constipation, and preventing dehydration.

Dehydration occurs when the body excretes more water than is being taken in through fluids or food intake. Many factors can influence how much water you need to prevent dehydration from occurring, including the temperature, your activity level, or if you have been sweating or are sick. Some symptoms of dehydration to monitor would include

• Thirst, dry tongue, thick saliva

• Nausea, Headaches, Dizziness, Confusion

• Tiredness/Fatigue

• Increased body temperature

• Decreased urine/dark yellow

• Cramping in legs

There are many symptoms of dehydration, be sure to stay aware of how you feel during the summer months. Although uncommon, overhydration is also of concern, making it important not to go overboard on fluid intake.

How much water do you need?

As mentioned before, many factors influence how much water each person needs. Fluid requirements are based on age, sex, activity level, health, and medical conditions.

For generally healthy individuals, the Academy of Nutrition and Dietetics states that the average woman needs approximately 9 cups (72oz) of hydrating fluid per day, and men need about 13 cups (104oz) of hydrating fluids per day to replenish fluids lost. Keep in mind that fluid needs vary on many factors, and this should not be used as a set guideline.

A quick way to check your hydration status would be to perform a “color check” with your urine, preferably in the morning. Light-yellow colored urine usually signifies adequate hydration, while a dark yellow or amber-colored urine color signifies the need to increase the amount of water consumed.

What should you do to stay hydrated?

A great method to stay hydrated would be to drink water throughout the day and listen to our body: if thirsty, drink water and avoid sugary drinks. A way to accomplish this would be to keep water with you at all possible times and use a straw to increase the ease of drinking. For example, if working a desk job, consider carrying a larger water bottle that can be refilled or a tumbler with you to work to keep at your desk. If you forget to take sips of water throughout the day, choose a word that is said or used frequently, and take a sip of fluid when you hear that word. Another way to increase fluid intake during this time of year would be to always take a water bottle or refillable cup with you when running errands or in the car.

Some hydrating fluid options can include Plain water flavored with lemon, lime, berries, and cucumber. Sparkling water is also a great option if wanting some carbonation. Electrolytes could also be added to the diet if sweating or when sick. Electrolytes will help maintain your fluid balance in the body and help prevent muscle cramps. When looking for an electrolyte drink, lower sugar if preferred, and it should contain sodium, potassium, magnesium, and chloride.

Now let’s talk about food you can consume to increase your hydration. Yes, some foods are very high in water content and can help maintain hydration! Approximately 20% of fluids consumed are from food sources. Some fruit and vegetables have more water content than others. Options with 90-100% water content include watermelon, cantaloupe, strawberries, lettuce, cabbage, celery, spinach, and squash. Options with 70-89% water content include bananas, grapes, oranges, pears, pineapple, carrots, broccoli, and avocado. Some dairy products also are high in water content, including yogurt, cottage cheese, ricotta cheese, and fat-free milk.

During the next few months, it is vital to stay properly hydrated so that we can all enjoy these long summer days and stay as cool as a cucumber while doing so!