How to Stay Hydrated in the Heat

Staying hydrated is important all year round, but it becomes especially critical during the hot summer months. As the temperatures rise, your body loses more fluids through sweat, increasing the risk of dehydration. This can be very dangerous for children, older adults, and those who work outdoors. When your body loses more fluids than it takes in, during dehydration, it can have an impact on essential organ function and overall health.¹

As your trusted local pharmacy, we’re here to help you and your family stay safe, healthy, and energized all summer long. With the right information and a few simple habits, you can easily stay ahead of dehydration and keep enjoying everything the season has to offer.

What Causes Dehydration?

During the summer months, your body has to work harder to stay cool, which can quickly lead to fluid loss. Some common causes of dehydration include:

• An increase in sweat production

• Engaging in intense physical activity

• Low intake of fluids

• Environmental factors such as temperature and humidity

• Diuretics and illness occurring in the body²

What Are the Signs of Dehydration?

There are many signs to look out for when it comes to dehydration, but those signs can vary between adults and children. If you ever suspect that an adult or child is dehydrated, it’s important to seek medical attention right away.³

The signs in children are:

• Dry tongue and dry lips

• No tears when crying

• Fewer than six wet diapers per day for infants, and no wet diapers or urination for eight hours in toddlers

• Sunken soft spot-on infant’s head

• Sunken eyes

• Dry and wrinkled skin

• Deep and rapid breathing

• Cool, blotchy hands and feet

The signs in adults are:

• Headache and confusion

• Fatigue

• Dizziness, weakness, and lightheadedness

• Dry mouth and/or dry cough

• High heart rate but low blood pressure

• Loss of appetite

• Flushed red skin

• Swollen feet

• Muscle cramps

• Heat intolerance or chills

• Constipation

• Dark-colored urine

How To Prevent Dehydration and Stay Hydrated?

The good news is that dehydration is often preventable with a few simple habits.⁴

Drink Fluids Regularly

Don’t wait until you are thirsty to drink water, aim for a consistent intake of water throughout the day, and increase your water intake during physical activity or extreme heat. Men should aim for # of glasses of water per day, and women should aim for # of glasses.

Choose the Right Fluids

Water is the best choice for staying hydrated daily, but electrolyte drinks can help after periods of heavy sweating. It’s best to avoid excessive caffeine and alcohol, as these can dehydrate you further.

Eat Hydrating Foods

Often times drinking 8 glasses of water per day can be hard, which is why you can eat your water with fruits and vegetables. Some water rich foods to eat include watermelon, cucumber, oranges, and strawberries.

Stay Cool When Possible

During the hot summer months, it’s important to seek shade or air conditioning and avoid the peak heat hours of 10:00 a.m. to 4:00 p.m.

Hydrated Before, During, and After Activity

It’s important to drink water before you go outside, take breaks to hydrate regularly, and replenish your fluids after activity.

Now sometimes water cannot be enough to stay hydrated, especially during intense heat or illness. That’s where hydration aids can help. You can replenish hydration using electrolyte powders or drinks, hydration tablets, or cooling products like electrolyte popsicles or hydration packs. Your local pharmacy often carries a number of hydration solutions to help you and your family stay safe during the hottest days.

Staying hydrated is one of the simplest and most important ways to protect your health during the hot summer months. By understanding the signs of dehydration and building healthy hydration habits, you can enjoy the season safely.⁵

1. https://medlineplus.gov/dehydration.html

2. https://www.hopkinsmedicine.org/health/conditions-and-diseases/dehydration-and-heat-stroke#:~:text=It%20also%20happens%20if%20an,deplete%20body%20fluids%20and%20electrolytes.

3. https://my.clevelandclinic.org/health/diseases/9013-dehydration

4. https://www.uclahealth.org/news/article/hydration-hacks-how-drink-more-water-every-day

5. https://www.goodrx.com/well-being/diet-nutrition/best-electrolyte-drinks?srsltid=AfmBOop1GozxF5oBuVBot3qtTw9ztDF2CXFJCmITv2PmBsqKlSkph56F