As the temperatures are rising and more things are opening up, it’s never been more important to pay attention to your hydration. Whether or not you consider yourself sensitive to the heat, or you have a medical condition that gets worse in the summer, it’s essential to give your body the liquids that it needs. Most people are chronically dehydrated anyway, but during the heat of the summertime, those symptoms can become more apparent.
Common symptoms of dehydration include:
- A feeling of excessive thirst
- Dark-colored urine
- Urinating less frequently
- Fatigue
- Dizziness or lightheadedness
- Dry mouth
- Brain fog or difficulty concentrating
- Listlessness or irritability
There are many potential causes of dehydration, including acute illnesses that involve vomiting or diarrhea, and chronic conditions like diabetes. However, even most healthy people experience summer dehydration.
To prevent dehydration symptoms and to keep yourself feeling your best this summer, here are a few tips to keep in mind:
- Carry a water bottle with you everywhere you go—grab a reusable bottle and keep it filled. Stash it in your bag, car, backpack, or anywhere you’ll easily see it.
- Don’t overexert in the heat—try to avoid exercising in the heat of the day, and be more gentle on yourself in general. Pushing yourself could lead to more serious conditions like heat stroke.
- Eat water-rich foods—enjoy as many fruits and veggies as you desire, especially ones higher in water content like melons, tomatoes, cucumbers, lettuce, citrus fruits, and peaches.
- Flavor your water—if you don’t like the taste of plain water, try adding things like mint, lemon, lime, or even berries for a refreshing twist.
- Don’t wait until you’re thirsty to drink—once you feel thirsty, or your urine is the color of apple juice (or darker), you’re already dehydrated. Try to sip on your water throughout the day instead.
- Cut back on caffeine and alcohol—both of these are dehydrating to the body, but don’t always feel like it. Pare down on coffee, black tea, and booze if you can, or at least drink extra water to balance it out.
- Stay in the shade—hydration isn’t just about what you’re drinking, it’s also about preventing hydration loss through sweat and evaporation. Try to be out in the cooler parts of the day, or stick to the shade whenever you can.
Don’t let dehydration symptoms ruin your summertime fun. Keep these 7 tips in mind to support you feeling your best.
Worried about dehydration symptoms, heat exhaustion, or heat stroke? Come visit us at DuPage Immediate Care right away!