Tips for Staying Hydrated This Summer

By C. Ry Ryan-Lim

Have you been drinking your water? And no, the water in your large, iced coffee this morning doesn’t count.

Up to 60% of the human body is made of water. It’s the most important element for all living things, essential for supplying nutrients throughout the body, removing waste, biochemical reactions, and maintaining blood circulation and body temperature. It also aids with digestion and motility, cushions joints, and protects vital organs and tissues.

Drinking enough water every day for some is a challenge, but it is super important to keeping your body functioning correctly. You need even more when you’re trying to be physically active in warmer climates, like in our lovely August San Diego weather. Without adequate water intake, we can become dehydrated. This can lead to muscle cramps, fatigue, extreme thirst, dizziness, and decreased cognitive function.

How Much Water Should I Be Drinking? — As a general guideline, you should consume ½oz to 1oz of water per pound of body weight each day. People who are playing sports or working outdoors in hot weather should aim for a minimum of 1oz of fluid per pound of body weight. Most will say that you have to drink eight 8oz ounce glasses of water a day, however, there is no real one-size-fits-all formula for daily water consumption. The amount of water you should drink daily depends on things like your health conditions, medications, and body. For example, conditions that involve the kidneys or heart make it possible for some people to limit their water intake.

Here are some tips to self-check and help you stay hydrated this summer:

Know The Signs of Dehydration — These are the telltale signs of dehydration:

• Itchy, dry, irritated skin
• Headache
• Dizziness
• Fatigue
• Muscle cramps
• Rapid breathing
• Fainting
• Dark urine or lack of urination

The simplest solution is to get out of the heat ASAP, start pounding fluids, and replenish electrolytes.

Replenish Electrolytes — Speaking of replenishing electrolytes, sometimes drinking water alone isn’t enough. When we sweat, we lose some important minerals called electrolytes. These minerals ensure proper function of the cells in our bodies, such as maintaining our body’s proper fluid levels, turning nutrients into energy, and supporting brain function, heart rhythm, and muscle control. Significant electrolytes include sodium, potassium, chloride, magnesium, bicarbonate, calcium, and phosphate. In a pinch, you can replace electrolytes with Pedialyte or Gatorade, but those have a lot of sugar. We recommend ones like Liquid IV, Buoy Electrolytes, or LMNT. You can also try coconut water, which is loaded with magnesium, sodium, calcium, and potassium. 

Check Your Urine — Did you know your urine isn’t supposed to be yellow? A pale yellow is okay, but anything darker is a sign you’re not drinking enough water. However, there are some medications and foods that could affect the color of your urine, so if you’re concerned, we suggest you consult your doctor.

Avoid or Limit Alcohol, Sugary Drinks, and Caffeine — Listen, we get it. Functioning in this capitalist hellscape without your morning coffee or energy drink is an impossible task. Just because water is an ingredient, doesn’t mean it will help you stay hydrated. Alcohol is a natural diuretic (activates the hormones in your body responsible for urination). Sugar molecules pull water out of the body and into the bloodstream, and caffeine also causes increased urination. Both of those things combined is a recipe for rapid dehydration. 

Stay Cool — Body temperature regulation plays a major role in proper hydration. We all know how brutal these San Diego summers can be, so it’s important to leave the house every day prepared. Wear light, loose clothing in light colors, plan to exercise or do strenuous physical activities during cooler times of the day, and further protect yourself from the sun with sunscreen, hats, and umbrellas. Rest and take water breaks often. You can even invest in portable misters and fans, or cooling towels. 

Eat Foods with Higher Water Content — Drinking isn’t the only way to ingest water. In fact, about 20% of our daily water intake comes from the food we eat. All whole fruits and vegetables contain some amount of water. The following snacks have a water content of 90% or higher:

• Celery
• Cucumbers
• Radishes
• Peppers
• Tomatoes
• Broccoli
• Spinach
• Watermelon
• Strawberries
• Grapefruit
• Cauliflower
• Lettuce

Take a Probiotic — Probiotics are living microorganisms that are found in cultured foods, such as yogurt, and other supplements that can help improve your body’s own bacteria. Our bodies are a host to both good and bad bacteria, found in our guts, mouths, and on our skin. Taking a probiotic can help enhance your immune system and improve your digestion and absorption of food and nutrients, including water. 

Drink Water During Travel — Between the low-humidity air and just trying to keep track of everything with the hustle and bustle of traveling, airports are very dehydrating. Save yourself the money and take a refillable water bottle with you to the airport, and just fill it up after you go through security. 

But I Hate Drinking Water! — There are so many options out there now that can help spruce up your plain water to make it more palatable. Flavored water is a good start, but you can try infusing your water with lemons, limes, oranges, berries, mint, or cucumbers if you don’t want to ingest artificial sweeteners. Some of our members swear by flavored sparkling water, as it reminds them of drinking a soda (we personally love most anything from Liquid Death), just know the carbonation can lead to feeling bloated or full. 

Stay cool, Hillcrest!