Stay Hydrated!

Summer has just started but many parts of the country are already experiencing record high temperatures. When you spend time outside in hot weather, you probably start to feel thirsty in a fairly short time. That's a normal response and one you should pay close attention to—it means your body needs more water to deal with the heat. Learn why this happens, the symptoms of dehydration, and how to ensure you are drinking enough water when the temperatures rise.

Why Water Is Important

Your body functions best within a certain temperature range, and when you get too warm, it needs to cool off. There are a couple of ways your body accomplishes this cool-down. First, blood vessels dilate to increase blood flow to the skin. This allows excess heat to radiate away from your body. Then, you start to sweat. Evaporation of the sweat cools the skin, which in turn helps to cool the whole body. But excessive sweating can lead to dehydration.

You sweat more when the temperature's hot, especially if you're working or exercising outdoors. Drinking water helps replenish the fluids lost by excessive sweating. If you don't get enough water, you may become dehydrated, and the combination of hot temperatures and dehydration can lead to serious heat-related illnesses.

Signs You Need More Water

For most people, thirst is a good indication that you need more water. Before you become dehydrated, you'll feel thirsty, and your mouth may feel dry or sticky.

After a while, you may also become lethargic and fuzzy headed. Other signs include reduced urine output (and urine that is dark yellow in color). You might even notice your eyes look a bit sunken and feel dry.

Even a little dehydration can be a problem, so don't ignore those early signs. Mild dehydration reduces your ability to think clearly and your physical coordination.

Does your skin feel dry, irritated, inflamed, itchy, or sensitive? That’s a sign of dehydration. Experiencing a headache or feeling dizzy or fatigued? These are signs, too. Muscle cramps, rapid breathing, fainting, and not urinating (or having very dark yellow urine) are others. If you’re experiencing any of these symptoms, the simple solution is to get out of the heat and drink plenty of liquids.

How to Hydrate in Hot Weather

Start hydrating right away. It's easier to maintain your fluid balance if you start out in a well-hydrated state, so drink water before you exercise, work, or spend time outside when it's hot. Then continue to do so during and after your workout or workday.

• Schedule regular beverage breaks and keep a water bottle handy so you can take frequent sips of water while you work or exercise.

• Choose electrolyte-replacing drinks for maximum water absorption when you are exercising for more than an hour or when you are sweating excessively during exercise in hot weather.

• Drink water after you've finished work or an exercise session.

• Snack on fresh fruits that are rich in water, like berries, watermelon, peaches, and nectarines. For maximum benefit: cucumbers, celery, tomatoes, radishes, peppers, cauliflower, watermelon, spinach, strawberries, broccoli, and grapefruit all contain 90 percent water or higher.

• Don't overdo it. Drinking large amounts of plain water all at once can lead to ​hyponatremia or water toxicity. This can also affect long-distance runners during races who push too many fluids without replacing electrolytes, such as sodium.

Proper hydration isn’t just about drinking water—it’s about regulating your body temperature, too. During summer, when the risk for heat stroke is at its highest:

• wear light, loose-fitting clothing in light colors

• schedule strenuous sports and physical activities during cooler times of the day

• protect yourself from the sun with hats and other shade accessories

• take drink breaks often

• mist yourself with a spray bottle if you become overheated.

The combination of hot, humid temperatures and being physically active outside, whether for work or for play, can put people at risk for dehydration. Sipping water throughout the day is better than saving up for scheduled meals or breaks. Remember to keep water handy and make it habit to drink water every day.