Why it’s important to stay hydrated in the heat

Without enough water and electrolytes, you increase your risk of dehydration. Here’s how you can ensure you’re staying hydrated.

The average person requires approximately 2–3 liters of fluids per day. Though this does not account for changes in temperature, physical activity, and other variants.

Both heat exposure and exercise increase sweat rate, which leads to losses of fluid and electrolytes. If there is a notable depletion of body water and electrolytes, and those substances are not replaced, you increase your risk of dehydration.

Factors that Increase Risk of Dehydration

• Heatstroke, or just being in the sun too long
• Sweating too much while exercising
• Gastrointestinal illness, such as vomiting or diarrhea
• Taking diuretics, which are medications that make you urinate more frequently. Examples include: Furosemide, Torsemide, or Spironolactone
• Consuming too much alcohol. Those margaritas on the beach can be hard to resist, but remember to incorporate water into the mix

Water and Your Body

Drinking sufficient fluid is incredibly important for many physiological functions. Just think about it, your body is approximately 55–65% water. As the United States Geological Study (USGS) states, “The human brain is composed of 95% water, lungs are 90%, blood is 83%, muscles are 76% and bones are 22% water.”

You need water to regular body temperature, deliver oxygen throughout your body, allow for cell growth, for digestion, and many other purposes. If dehydration ensues, it can seriously impact different organs and physiological functions going on within your body.

Keep in mind that your body needs more than just water for hydration. You also need electrolytes, including salt. Glucose (a simple sugar) is also important as it aids in the absorption of electrolytes.

Oral Rehydration Solutions

Oral rehydration solutions (ORS) are beverages that support hydration by replacing both water and electrolytes. They contain a solvent, which is often a liquid and is able to dissolve other substances, and solutes, the minor components in a solution (think of it as the sugar in your tea).

The solvent in ORS can be any liquid, depending on the recipe. Water is known as the “universal solvent.” The solutes in ORS are salt and sugar.

If you suspect your body is losing notable amounts of both fluid and electrolytes, then you may benefit from drinking an ORS. Individuals who may benefit might include:

• A person who is sick with diarrhea, or vomiting. This could be related to traveler’s diarrhea, or even morning sickness
• An athlete who is sweating heavily
• A person undergoing chemotherapy or radiation, and having difficulty keeping solids or liquids down
• Lack of food or fluid intake due to illness or access
• An individual with a high output ileostomy

ORS can be purchased in a store and also made at home. Examples of mass produced beverages include: Gatorade G2, Hydralyte, or Pedialyte.

To create your own, you will want to use approximately 6 teaspoons of sugar, a half teaspoon of salt and 1 liter of water. They say the beverage should “taste no saltier than tears.”

If you do a quick browse of the internet, you will also be able to find recipes. Here are three examples:

• 1Qt. water with 3/4 tsp salt and 2tbsp sugar
• 2 1/2C plain tomato juice with 1 1/2C of water
• 3/4C cranberry juice with 3 1/4C water and 3/4 tsp table salt

Lastly, remember that balance is key. Over-hydrating has serious health implications as well, so don’t overdo it. Just be mindful and aware. Watch out for the potential indications of dehydration:

• Physically feeling thirsty
• Urinating infrequently, less than 4 times daily
• Feeling dizzy, lightheaded or tired
• Dry lips, mouth, eyes or skin
• Dark yellow and odorous urine
• Poor skin turgor
• Confusion or irritability
• Rapid heart rate

Additional Tips to Increase Fluid Intake

• Eat water-rich foods, such as watermelon, cucumbers, oranges, tomatoes, peaches, celery or zucchini
• Make water more interesting by adding fruit or herbs. Suggestions: mint and cucumber, citrus fruit, apples and a cinnamon stick, lemon with thyme or rosemary. Get creative with it!
• Drink smoothies or green juices
• Carry a re-usable water bottle around with you
• Drink a glass of water before every meal
• Set a daily goal and make an intention to meet that goal

For more nutrition-related information and tips, sign up for an online diet and nutrition consultation with a Registered Alpha Dietitian.

Once you complete an online consultation, one of our registered dietitians will help you come up with a nutrition plan that suits your needs. Please note that dietitians cannot prescribe medication for weight loss.

To learn more about the conditions we treat or get started with your online consultation, check out our website and sign up today!