Staying Hydrated During These Hot Summer Days

By: Elena Jamscek

It’s summer time and it’s time for fruity beverages by the pool or a cool coca cola while sitting on the porch! Enjoy you’ve earned it! Oh and cuz it’s REALLY hot outside! But even though those quench your thirst just beware of the signs of dehydration this summer and stay safe!

Dehydration can creep up on you and you don’t even know until you get those symptoms – headaches, excessive thirst, tiredness, and fatigue. And even then those symptoms are so vague now you got yourself thinking something else is wrong when all along adding a glass of water here or there could have made the difference.

First thing to look for is the color of your urine. Yeah I know, I’m asking you to look at your pee, but it’s a good sign of health! Is it a light yellow like lemonade? Then no worries, you’re good! The darker your pee is the more dehydrated you are. DRINK WATER!

So let’s say you have ignored the warning signs, you have symptoms and the color of your pee is dark like tea and you’re outside working in the yard or just playing with the kids…your head starts pounding worse, heart is beating really fast, too fast, you start to get dizzy, and now the worst sign of them all, you have STOPPED SWEATING! You are now in heat exhaustion headed for a heat stroke both of which are very dangerous when all of this could have been avoided by DRINKING WATER!!

So here are some facts about your body and water…

  • Your body is made up of about 45%-75% water – sweating causes a depletion - REPLENISH IT WITH WATER!
  • The recommended amount of water needed is around 8 cups – THAT’S 2 LITERS
    • On a hot day who can drink a 2 liter of Mountain Dew, or go through a gallon of tea (that’s more than 2 liters), or have 2 large Gatorades? I know I can, so why not substitute some of that with a glass of ice water

Conversion between ounces, cups, quarts and gallons:

1 cup = only 8 ounces

1 quart = 32 ounces = 4 cups

1 gallon = 4 quarts = 128 ounces = 16 cups – now your over achieving!

So what I am saying is DRINK WATER it will only benefit you! More play time, better health, and an all-around better feeling you! Oh and substituting water for your sugary drinks can help you lose weight too…but that’s just a bonus not the goal. A healthy you, that’s the goal!

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