How to Stay Hydrated and Beat the Heat
Last year, I went to the ER after passing out. I found that I not only had pneumonia, but I was dehydrated. It blew my mind. I had suspected that I had a cold, but I had not imagined pneumonia, nor did I feel dehydrated. I thought I had been drinking a decent amount of water in the days before that, but it turns out that I had not. It was also surprising because it was in the middle of January, not the hot months you would expect someone to become dehydrated.
Through that ER visit, I learned a valuable lesson. It’s crucial to stay hydrated, no matter what time of year it is.
We at Performance Inspired understand this, and because we are amidst an almost unbearably oppressive hot spell across much of the US, we want to stress the importance of staying hydrated, as dehydration can lead to serious health consequences.
Signs of dehydration
Dehydration is a real threat, no matter your age. A recent news story told of a “mass casualty” event in Reading, Pennsylvania, where thousands of people waited outside in 106-degree heat to see a historic steam locomotive pass through their town. According to the news, “more than 100 individuals received medical treatment on scene, and 35 people were taken to the hospital for evaluation and care for heat-related illnesses.”
I’m sure that was a scary scene for all involved.
Take it from me. Dehydration can sneak up on you, which is why it’s important to always stay hydrated, as it will often not be enough to only hydrate on the day of a hot outdoor event, of a strenuous workout, or even when simply spending some time outside in the heat. The Cleveland Clinic explains, “If you’re thirsty, you’re already mildly dehydrated, and that can cause signs of dehydration like headache, fatigue, dizziness and more.”
It goes on to share other symptoms of dehydration to watch out for:
- Headache, delirium and confusion
- Tiredness (fatigue)
- Dizziness, weakness and lightheadedness
- Dry mouth and/or a dry cough
- High heart rate but low blood pressure
- Loss of appetite but maybe craving sugar
- Flushed (red) skin
- Swollen feet
- Muscle cramps
- Heat intolerance or chills
- Constipation
- Dark-colored urine
Those who are severely dehydrated may experience electrolyte imbalances, heatstroke, problems with kidneys, and even death.
We cannot stress this enough: Drinking the proper amount of water each day is essential!
Staying properly hydrated
Water makes up approximately 50% to 65% of our body weight. The Mayo Clinic explains that water is in all parts of our bodies: “It’s in your cells, muscles and organs. It’s even in your bones. Water also is around your cells in blood and tissue. Cells, tissues and organs in the body need water to work as they should.”
To put it quite simply: Our bodies don’t work as they should if we are not properly hydrated. Because we are constantly losing water throughout the day from perspiration, urinating, when we’re sick, from drinking alcohol, and even breathing, we must constantly replace it.
How much fluid we should drink each day depends on several factors, including our weight, age, underlying medical conditions, the weather, and our activity levels. The Mayo Clinic says that studies have found that drinking “11.5 cups (2.7 liters) to 15.5 cups (3.7 liters) of total fluid” is enough for most healthy adults, but that doesn’t take into account the above factors related to our own personal fluid loss. So we must examine our lifestyles and adjust our intake accordingly.
But is water the only fluid that can help stave off dehydration? No. Water is the best fluid, but coffee, tea, and juices also add to your daily fluid intake. Even soda adds a bit to it, but it’s not wise to fill your diet with sugary drinks and empty calories, so we advise you to stay away from these drinks as much as possible. You can also add fruits such as watermelon, cantaloupe, and strawberries to your daily diet, as they contain good amounts of water.
But electrolytes are important too.
What are electrolytes, and do I need them?
Cedars-Sinai explains that “electrolytes are essential minerals—like sodium, calcium, and potassium—that are vital to many key functions in the body.” For example, they “regulate muscle contractions and keep you hydrated” and “help balance your pH levels (the measure of acidity and alkalinity).”
Just like they lose water, our bodies lose electrolytes daily through urine and sweat, so we must replenish them. An imbalance can cause fatigue or exhaustion, nausea, headaches, changes in blood pressure, and muscle cramps.
While a healthy and nutrition-rich diet can help replace most of the electrolytes we lose, the reality is that many people just don’t get the nutrition they need from their diet. And many underlying health conditions may also lead to an imbalance. If this sounds like you, talk with your doctor, as drinks containing electrolytes can be very beneficial in these circumstances. However, it’s important to watch out for and avoid electrolyte drinks high in sugar. Read labels carefully and do your research about which would be best for you in your circumstance. Our bodies are all different and have different needs, so talking with a doctor or nutritionist could be very helpful.
After my trip to the ER, I made lifestyle changes so at least the dehydration wouldn’t happen again. I keep a water bottle beside me, and I make sure that I drink from it throughout the day. I urge you to do the same, especially during these hot months, when you work out, or if you’re planning to spend time outside in the heat.
To help encourage this healthy habit, Performance Inspired has designed a half-gallon water jug, which in actuality is more than half a gallon, as it’s nearly 78 ounces. This is perfect for people on the go, for the gym, and for those who hate the idea of constantly filling up a bottle. Grab yours today, be careful out there, and stay hydrated!
