With warm weather, people flock outside, enjoying gatherings with friends and family or going for a hike or jog. In order to get the most from your summer, make sure you stay hydrated.
How Much Water Should You Drink?
You may be unsure if you are drinking enough water. Is the often referenced 64 ounces a day correct? How can you know if you are drinking enough? It’s very simple, according to Lucas Couch, Doctor of Osteopathic Medicine at Carroll Health Group. When you are thirsty, drink some water. How much water you need depends on the person and how active you are. It’s important to pay attention to hydration when you are active, especially in summer. Drink more as summer swings into gear.
Hydration in Summer
The biggest reason we need to watch out for dehydration in summer? Sweat. Humans use sweat to cool our bodies. It gives us an edge over many other mammals. It’s a big reason humans can run for long distances. Our bodies have a way to cool ourselves. “We perspire, it covers our skin, and then it evaporates, and that evaporative process is a cooling mechanism for our body,” says Couch. So, as the summer is beating down on you during the family picnic or when you go for a run on a 85 degree day, your body sweats to keep from overheating. But you must replace the water releases in your sweat. Drink more water.
Hard v. Soft Water
Depending on where you live, you may be able to drink water from the tap or you may have a water softener. Does this affect your hydration? Both hard and soft water can cause issues, but most tap and bottled water are just fine. Hard water has more minerals, and soft water has fewer. If levels of minerals are too high in hard water, you may develop kidney stones. On the other hand, soft water may cause diarrhea or other stomach issues. Rainwater and distilled water, which does not have any minerals, is not something you should drink.
Signs of Dehydration
You may be feeling symptoms of dehydration without knowing the cause. So much of the body relies on water, so not getting enough makes a huge difference. Drinking enough water is vital for maintaining health and keeping your body functioning well.
- Feeling thirsty – as Couch said, the first sign you need more water is that you feel thirsty. Listen to this signal and drink when you are thirsty. Children and older adults may not feel thirsty as quickly or recognize their signal for thirst. This puts them at a higher risk of dehydration.
- Color of urine or frequency of urination – Your urine should be light yellow and it’s healthy to urinate every few hours.
- Other possible symptoms – dizziness, lightheadedness, headaches, and fatigue can all be signs that you haven’t had enough to drink.
It is possible to overhydrate, so again, listen to your body’s cues.
Dehydration and Heat Exhaustion
In the heat of summer, your hydration is especially significant because of heat related illness. Hot summer days means your body will be working even more to keep cool. You will likely sweat more and have more water to replace. Be on the lookout for heat exhaustion. Signs and symptoms include feeling cool, getting goosebumps or chills, or feeling dizzy or lightheaded.
Water’s function in the body
Water is an essential part of your body and diet. It does more than just help keep you cool in the summer. You cannot live without it for more than a few days or so. It does make up about 2/3 of your body, and your body needs it for so many functions. Here are just some of its important operations in your body.
- Water is a key part of waste management in your body. You need water to flush out toxins and help keep your body healthy.
- Because water is used throughout your body, you need it for almost everything. It’s a major part of your cells and fluid surrounding your cells. Your major organs rely on water to work properly.
- Your kidneys are maybe the most obvious. Your kidneys need enough water to flush out the toxins and waste from your body. Drinking more water is one of the first recommendations for people who suffer from kidney stones. It has been shown to lower the risk of future kidney stones.
- Lastly, you need water for proper brain function. Lack of water leads to imbalanced mood, confusion, fatigue, and lowered coordination.
So, as you enjoy the summer and all the fun it brings, be sure you have water close at hand and drink when you’re thirsty.
References:
https://www.mayoclinic.org/diseases-conditions/heat-exhaustion/symptoms-causes/syc-20373250
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356561/
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