Tips to stay hydrated during summer heat

SALT LAKE CITY — Summer heat isn’t dissipating anytime soon. While consistently drinking water is the best way to survive hot days, there are other things you can do to bolster your hydration. 

The Mayo Clinic recommends that women should drink a baseline of approximately 11.5 cups of water everyday. Men should drink 15.5 cups. 

And did you know that approximately 20% of daily fluid intake comes from food? 

These foods can boost hydration

The American Heart Association recommends eating plenty of fruits and vegetables, which are an additional source of water. Build them into your routine and consider snacking on them after spending time in the heat.

Some examples of fruits and vegetables with high water content are strawberries, celery, watermelon, and zucchini. 

But don’t wait until you feel thirsty, the AHA said.

“If you get thirsty, you’re already dehydrated,” the American Heart Association wrote on its website. 

 You can maintain hydration by drinking a glass of water with and between each meal, and throughout exercise. 

Water? Again?

Tired of drinking water? Try flavoring it with fruits like lemon, lime or mint. Alternatively, you can choose an option that’s composed mostly of water, such as milk, juice with minimal added sugars, or herbal teas. According to the Mayo Clinic, drinking coffee in moderation is even okay to quench thirst. 

However, consuming more than 400 milligrams of caffeine a day can have the opposite effect. Soda, heavily sweetened beverages and alcohol also lead to dehydration, so consume them in moderation or avoid them altogether. 

If you’re prone to forget, there are some things you can do to help yourself remember, such as carrying a water bottle with you or setting a reminder on your phone. 

How are you doing?

You can gauge your hydration levels in a few different ways. First, your urine should be light-yellow or clear color. Second, you won’t feel thirsty. 

Are sports drinks really healthy? 

Per the American Heart Association, drinking water while exercising is recommended. However, those participating in high-intensity exercise may benefit from sports drinks containing electrolytes. 

Note that they tend to contain a lot of added sugars and excess calories, although they contain less than soda. 

Oschner Health compiled a list of “better-for-you” sports drinks. The bottom line? Aim to select one with low amounts of added sugars, especially if your workout will be shorter than 90 minutes. 

Additionally, The Nutrition Source, published by Harvard University, said research has shown that adults can benefit from sports drinks, but they said “research in children is lacking.” It recommended that children consume sports drinks in moderation after they’ve been exercising vigorously for over an hour.

Overconsumption doesn’t only lead to dehydration, but could also result in health problems like type 2 diabetes, heart disease, or dental problems. 

Signs of dehydration-related illness

As you participate in summer activities, listen to your body. Drink water and rest during the hottest part of the day, and know what to do if you or someone you know becomes dehydrated. 

Symptoms of dehydration can include dry mouth, headaches, confusion and muscle cramps. According to the Mayo Clinic, mild cases can be treated by increasing fluid intake, but severe cases require medical attention. 

More summer reading: Veterinarians provide pet safety tips ahead of Fourth of July