Summer is here which means long strolls and rolling strides outside to enjoy the warm weather months.
And with heat waves already setting in across parts of the country, “Good Morning America” tapped Dr. Liz Weinandy, lead dietitian at the Ohio State University Wexner Medical Center, to explain what to watch out for if dehydration hits, as well as the best things to drink and eat to keep your body nourished.
Symptoms of dehydration
On average, women should drink 2.7 liters per day, and men 3.7 liters, according to ABC News’ Dr. Jennifer Ashton.
“There are several signs a person might be dehydrated,” she said. “Headache or confusion, extreme thirst, very dark urine, infrequent urination, fatigue, muscle cramping and lightheadedness. In extreme cases of dehydration, it can lead to heatstroke or hyperthermia (abnormally high body heat).”
When it comes to preventative measures and staying hydrated, Weinandy said, “the best way to avoid dehydration is to drink before you get thirsty.”
“In some situations, it is easier to get dehydrated, like being active in hot temperatures,” she continued.
Best drinks for hydration besides water
While some supplements like hydration packets that are added to water can be helpful for some, Weinandy said H2O still reigns supreme for staying hydrated.
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“Water is usually best and suitable for most people unless they are excessively sweating, then replacing electrolytes like potassium and sodium start to become more important,” Weinandy explained. “Sports drinks and electrolyte replacement solutions are very appropriate in this situation, although keep in mind most people do not need them.”
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“As for food, most fruits and vegetables have a higher water content compared to other foods,” she said. “Melons, strawberries, pineapple, cucumbers, tomatoes and lettuce are especially high in water and can help prevent dehydration.”
Who’s at-risk for dehydration?
Weinandy said another factor to keep in mind is that “some groups are at a higher risk of becoming dehydrated.”
“Infants, elderly and people who cannot communicate clearly” can all be more prone to dehydration, she said. “Also, being dehydrated increases the risk of developing kidney stones because urine is more concentrated.”
How much water to drink to stay hydrated
A water splash.
STOCK PHOTO/Getty Images
ABC News chief medical correspondent Dr. Jennifer Ashton said the amount of water you should consume daily depends on your age, height and where you live.
Most guidelines call for the average woman to drink around 2.7 liters per day, and 3.7 liters for men.
One liter is equivalent to 33 ounces.
“Your body’s own systems will tell you when you need more water and it’s called thirst,” Ashton said. “A lot of times people think they’re hungry and they’re actually thirsty. See how it works for you.”
This story was originally published on June 23, 2022.
As the temperatures rise during the summer months, it is important to stay hydrated to prevent heat-related symptoms such as dehydration, heat exhaustion, and heat stroke. Staying hydrated is crucial for maintaining overall health and well-being, especially when the weather is hot and humid. Here are some tips to help you stay hydrated and prevent heat-related symptoms:
1. Drink plenty of water: The most important tip for staying hydrated is to drink plenty of water throughout the day. It is recommended to drink at least 8-10 glasses of water per day, but you may need more if you are spending time outdoors in the heat.
2. Carry a water bottle with you: Keep a reusable water bottle with you at all times so you can easily stay hydrated throughout the day. This will help you remember to drink water regularly, even when you are on the go.
3. Eat hydrating foods: In addition to drinking water, eating hydrating foods can also help you stay hydrated. Fruits and vegetables such as watermelon, cucumbers, strawberries, and lettuce are high in water content and can help keep you hydrated.
4. Avoid sugary and caffeinated drinks: While it may be tempting to reach for a sugary soda or a caffeinated beverage when you are thirsty, these drinks can actually dehydrate you. Stick to water or other hydrating beverages such as coconut water or herbal tea.
5. Stay out of the sun during peak hours: If possible, try to avoid being outdoors during the hottest part of the day, typically between 10 a.m. and 4 p.m. If you do need to be outside, seek shade and take frequent breaks to cool off and hydrate.
6. Wear light, breathable clothing: Wearing light-colored, loose-fitting clothing made from breathable fabrics such as cotton can help keep you cool and prevent overheating. Avoid wearing dark colors or heavy fabrics that can trap heat.
7. Monitor your urine color: One easy way to check if you are staying hydrated is to monitor the color of your urine. If it is pale yellow or clear, you are likely well-hydrated. If it is dark yellow or amber, you may need to drink more water.
By following these tips for staying hydrated, you can help prevent heat-related symptoms and stay healthy during the hot summer months. Remember to listen to your body and drink water regularly to ensure that you are properly hydrated. Stay safe and enjoy the summer weather!
