People love the summer months because they are warm, sunny, and fun. And as the happy, bubbly feeling rises, so does your thermostat’s temperature. Therefore, hydration season is around the corner. So, if you’re trying to work out how to stay hydrated in hot weather, you’ve come to the right place.
Today, we’ll talk about the most important factors for staying hydrated. We will also review some basic safety measures and summer hydration tips to protect you from heat exhaustion or getting sick.
Drink the Proper Fluids
Not all drinks are the same. While it’s generally accepted that liquids help keep you hydrated, alcoholic beverages, in particular, can have the opposite effect. Beverages high in sugar or caffeine can function as a diuretic, causing the body to flush more water out of the system. Therefore, the concentration of electrolytes in a beverage is essential in determining whether or not it provides sufficient hydration.
Electrolytes are minerals that help control muscle contractions and maintain fluid balance in the body. So they help you stay hydrated.
The following are examples of electrolyte types:
Even water usually has small amounts of electrolytes unless its passes through a filtration system. The electrolytes in sports beverages can also be found in fruits containing water, such as coconut and watermelon. Ensuring the fluids you consume are high in electrolytes effectively prevents dehydration, especially in warmer areas. However, many drinks advertised as “high in electrolytes” are loaded with sugar. That’s why paying attention to what you’re drinking in hot weather is essential and ensuring it’s what your body needs.
If you’re drinking water, make sure you only take clean and safe water. It’s possible for water to harbor contaminants such as mercury, ammonia, and Per- and Polyfluoroalkyl Substances (PFAs) that can affect your health and keep you off your planned summer activities.
The Ideal Amount of Fluids to Drink
Drink one cup of water (8 ounces) every 15 to 20 minutes if you’ll be in the sun for a while, especially if it’s hot. This will reduce your core temperature and keep you hydrated. Another way to think about this recommendation is to drink 1.5–2 plastic water bottles every hour (the kind you can get at a convenience store or gas station).
However, the maximum amount of water you should take in in an hour is 48 ounces. Though it goes against common sense, drinking too much water can cause electrolyte levels, particularly sodium levels, to drop.
Below are a few tips to assist you with keeping track of your water consumption this summer and staying adequately hydrated:
- Find out how many fluid ounces the bottle holds by reading the label.
- Refillable water bottles with precise measurements are recommended.
- Aim for a single glass of water with each meal or snack.
- Count your refills.
- You must consume enough water to compensate for the water you lose through sweat.
The best method to stay hydrated is to drink plenty of water, which might vary depending on your build, metabolism, and fitness level.
How to Identify Dehydration
One of the earliest indications of dehydration is an increase in thirst. It goes without saying that in warmer climates, you should reduce your thirst by increasing your water consumption. How frequently, then, should one consume water? In hot weather, staying hydrated by drinking fluids every 15-20 minutes and water each hour is important. Urine color isn’t the most pleasant way to gauge your hydration levels, but it can be helpful. Urine that has a pale yellow color is a good indicator of adequate fluid intake, whereas a darker yellow color indicates dehydration.
Hydration favors consistency. You should at least drink something every hour throughout the warmer months. And rather than allowing the sensation of thirst to signify the need for a drink, you should make it a point to avoid ever reaching that point.
Hydration Practices for the Summer Months
So, how to stay hydrated in hot weather? Staying hydrated isn’t just good for your health but also a safety measure. This is why you must take the following precautions:
- Hydrate Early: You have to keep drinking water all day. Start your day by taking a glass of water or an electrolyte-containing drink.
- Stay Cool: Reduce your skin’s exposure to the sun by seeking out shaded areas and wearing protective clothing.
- Eat Regularly: Eat three square meals plus two or three snacks daily. Electrolytes in your diet will aid in water retention.
- Bring Water: Always have some water or another hydrating beverage handy (water is the best). Bring plenty of fluids if you plan to spend a long time in the sun.
It’s important to pay attention to your physiological cues. If the heat is getting to you, find someplace cooler to rest, or find some shade. In addition to drinking plenty of drinks, you should take whatever other measures necessary to lessen the impact of the sun and warmer temperatures. So, make sure you use reminders to tell you to drink water.
Electrolyte tablets, soluble in water, supply essential minerals, including sodium, calcium, magnesium, and potassium, ensuring the body stays hydrated.
You usually sweat more when engaging in vigorous exercise, especially in summer weather.
To add to this, some folks are just naturally “saltier” sweaters than others. If so, taking an electrolyte tablet before or during your workout would be fantastic.
What Are The Benefits Of Hydration Tablets?
Electrolyte and hydration tablets are a great way to replenish the minerals and salts lost through sweat.
It’s great to talk about its theory, but what practical gains can you anticipate?
- Less muscle soreness and weariness.
- Good muscle contraction.
- Improved recovery.
- Protect and enhance cellular well-being.
- Reduced likelihood of heat stroke or heat exhaustion.
Should You Hydrate With Gatorade?
According to studies, Gatorade benefits athletes but only those who exercise for over an hour. Gatorade and water are good choices for replacing fluids lost due to hot weather, exercise, and other forms of physical activity. The difference is that manufacturers fortify Gatorade with extra ingredients like sugar and electrolytes.
Serious athletes and others who regularly engage in lengthy, strenuous exercises can usually tolerate the extra sugar since they burn it off throughout their routines. Inactive adults or those who exercise for less than an hour per week are more at risk for health problems caused by excess sugar. When people work out, they sweat, which causes them to lose water and electrolytes. Gatorade’s electrolyte content helps rehydrate and replace lost electrolytes after strenuous exercise. It can also replenish electrolytes lost due to illnesses like the stomach flu.
What Not To Drink
While paying attention to the things you should be doing to be hydrated is essential, there are also some drinks you should avoid. Some drinks to avoid are:
- Caffeine-heavy energy drinks
- Multiple cups of coffee
Among these drinks, you should avoid alcohol the most. The dehydrating effects of alcohol come from its diuretic nature.
Invest In A Home Water Filtration System
Now that you know how to stay hydrated in hot weather, it’s worth noting that drinking high-quality tap water can be a welcome change to your hydration routine. Water filtration systems could be your best investment this summer. Is reaching for a single-use water bottle to satisfy your thirst the most environmentally friendly and economical choice? You would not want to drink tap water for several reasons, even if you know it is cheaper and uses fewer resources. If that’s the case, installing water filtration systems could be an excellent addition!
The Advantages of Drinking Filtered Water
If you want to save money and the planet, drinking water straight from the tap is the way to go. Here are some benefits:
Bottled water costs around 300 times as much as regular tap water, so it seems wasteful to buy it. Bottled water is more expensive than gas when measured per unit of volume.
Next time you’re getting your recycling ready for curbside pickup, quickly inventory how many plastic bottles you discarded that week. You can significantly minimize the quantity of plastic you use by switching to tap water instead of buying bottled water, regardless of whether the bottles will be recycled or disposed of.
Skip a Trip
You know how frustrating it is to find yourself without eggs or milk suddenly. Imagine you had a never-ending supply at home. If you know you can always drink the water from the tap, you’ll save yourself the time of running to the shop to get more bottled water.
Filtered tap water can significantly impact how you stay hydrated and your capacity to do so, especially if you reside in a region prone to extreme weather.
Home Water Filtration Systems By ONIT Home
Consistency is crucial in implementing your new knowledge of how to stay hydrated in hot weather. Take in enough fluids, ensure they’re nourishing, and adhere to a regular drinking schedule. You’ve come to the right place if you’re doing this in the comfort of your home and would rather not spend money on plastic water bottles and refillable gallons. ONIT Home is committed to meeting all your water filtration needs, whether you’re looking for a water softener or a reverse osmosis system.
Contact us at 1-833-433-0331 to learn how to keep your family happy and well-hydrated during the hot summer months. You can also fill out our contact form, and we’ll get back to you. Whatever you need, we’ll be ONIT!