Summer Hydration Tips
Now that the weather is warming up here in Montana, more and more outdoor activities are available to enjoy. While there are the classic summer health precautions like wearing lightly colored clothes and frequently applying sunscreen, one that is frequently overlooked during these upcoming days of BBQs and fun in the sun is staying hydrated.
Keeping up on your water intake is crucial during the summer months, especially since our main indicator of dehydration, thirst, is not as reliable of an indicator as you may think. For most individuals, by the time you experience the feeling of thirst you could already be dehydrated. If you are thirsty, you’ve most likely already lost up to 2-3% of your body weight in water. This becomes even more important if you are exercising in the heat. Studies show that during aerobic exercise, performance begins to decrease when dehydration exceeds 2-3% body weight loss and power output is diminished at 3-4%, causing a greater risk of injury.
So, since the best way to avoid dehydration is to drink water BEFORE you are feeling thirsty, how do we help make sure that we are adequately supplied with water without this telltale sign? Here are a few tips:
Watch for other signs that may indicate being underhydrated. These include cognitive impairments like stress, agitation, and forgetfulness to name a few.
Pay attention to your pee. We are not aiming for completely clear but if your urine is pale yellow, you are most likely hydrated. If it is a darker yellow, drink a couple glasses of water.
Keep it visible. Try bringing a bottle of water with you when you leave the house or placing a note next to your sink or refrigerator as a reminder.
Make it a habit. Set a routine to drink water before certain events like meetings, meals, or other daily activities.
Eat water dense foods. Up to 20% of your daily fluid intake can come from food. Look for raw foods like berries, celery, cucumbers, melons, etc.
Drink water when you eat. This actually has a two-fold benefit. Since thirst is frequently misinterpreted as hunger, this habit can help keep you hydrated as well as help you slim down if you are dieting.
If you are drinking beverages that act as diuretics (alcohol, caffeine, certain medications, etc.), make sure you drink extra water to offset the dehydrating effects.
By following these tips and simply being mindful about your fluid intake, you can help to stave off the negative effects of dehydration and enjoy a more productive, safe, and fun summer!