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Easy Tips to Stay Hydrated in the Warmer Months

A Mother and Daughter Sit at a Picnic Enjoying Fruit

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Summer means enjoying the sunshine and warmer weather. It also means making sure you and your loved ones stay hydrated in the heat. Whether you’re spending the day at an amusement park, playing an outdoor sport or splashing in the pool, it’s important to take in enough fluid to replace what’s lost through your skin as you sweat.

We’re here with some easy tips to stay hydrated during the warmer months so you and your family can enjoy summer fun to the fullest.

Get Your Daily Recommended Water Intake

During your outdoor activities this summer, aim to drink one ounce of water for every ten pounds of body weight. And it’s best to drink before, during and after more strenuous exercises such as running, playing sports or swimming. Make a point to choose fresh fruit and vegetables as snacks — such as watermelon, celery and pineapple — that contain lots of water.

When you’re spending time in the sun and heat, you should also avoid drinks that contain caffeine or alcohol since they dehydrate your body.

Keep Water Handy

Be sure to have a plan before you head out with your family. Pack water bottles to bring with you and consider keeping them by the door where they’re easy for everyone to grab. Encourage frequent water breaks (including for your pets) and talk about the importance of hydration with your little ones.

Planning your family’s activities before and after the sun’s peak hours (between 10 am and 2 pm) can go a long way in making sure your summer activities stay cool and fun.

Recognize the Signs of Dehydration

The Florida humidity (especially in summer) can make you sweat considerably more than usual, so it's important to stay properly hydrated to avoid the risk of heat exhaustion or heat stroke. Be sure to drink plenty of fluids before, during and after your time spent in the sun.

Mild dehydration can cause irritability, headache and fatigue, all of which can ruin your summer adventures. However, severe dehydration can be a medical emergency. Learning to recognize the signs of severe dehydration can be lifesaving. They are:

  • Dark urine
  • Disorientation
  • Dizziness
  • Dry lips and mouth
  • Irritability
  • Nausea
  • Headache
  • Slow reaction time

If you have signs of severe dehydration or notice someone else with signs, get help immediately. For signs of mild dehydration, find some shade or an indoor location to cool off and sip some water slowly. Take it easy and continue to drink water until you feel better.

Make a Plan Before You Head Out

Just as you apply sunscreen to prevent sunburn, you can prevent dehydration and heat-related illness by taking steps to keep your fluids up. More ideas include:

  • Avoid too much caffeine and alcohol
  • Carry a water bottle
  • Drink between meals, not just during meals
  • Drink lots of fluids (especially water)
  • Eat water-rich foods like watermelon and smoothies
  • Give coconut water a try
  • Hydrate first thing in the morning

If you want to learn more about how to prevent dehydration and keep your family healthy, our dedicated team is here to help. Request an appointment with a primary care provider near you.

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