We all know that summers are busy days and nights filled with lots of outdoor activities. With all those baseball games, trips to the river, even gardening, it is so easy to get behind on your water intake. Even if you are drinking, chances are it’s not enough. Clarification: by saying “drinking” I mean water, not beer!
The CDC states that being adequately hydrated is a continuous process. Start your day off by drinking a glass of water right away in the morning, and then aiming for 8 glasses a day or 1 ounce per pound of body weight. Stay hydrated before the activity by drinking before you feel thirsty. Help avoid dehydration by packing water bottles, getting in the shade, at least part of the time, and avoiding sunburns. When working in the heat, or even just being outside on high height or high humidity days, try drinking 1 cup or about 8 ounces every 20 minutes. Keep in mind that drinking at shorter intervals is more effective than drinking large amounts infrequently. Hydrating when you come in for the day is also important, as it takes several hours to replace what is lost in sweat. How do you know if you’re hydrated? Well, look at your urine. Clear or very light yellow is the goal.
While water alone is usually enough to prevent dehydration, sports drinks with electrolytes can be used when you are excessively sweating or in prolonged heat. Otherwise, they could just be an unnecessary source of added sugar. If you are sick of water, try adding a flavor packet to change the taste. You can also try some fruits and vegetables that are high in water content like: watermelons, tomatoes, strawberries, lettuce or celery. Another option is popsicles or juice, but keep in mind the added sugar they give your body. Something us nurses hear a lot is “I drink a pot of coffee a day, that’s got to be enough water.” While researchers and dieticians say coffee does count towards daily water intake, it is still encouraged to continue to drink water. Coffee has a slight diuretic effect, causing your body to lose water faster.
Little kids and the elderly are two age groups we especially worry about in the summer months.
The American Academy of pediatrics suggests the follow water intakes per day for these age groups:
1-3 year olds: 4 cups of water a day.
4-8 year olds: 5 cups.
9-13 year olds 8 cups.
14-18 year old: 8-11 cups a day.
And take in to account their activity level and amount of time spent outside.
The elderly are at risk for dehydration, particularly because as you age you lose your natural sense of thirst. Seniors often struggle with drinking large amounts of water at a time, so it’s important to offer smaller amounts around the clock. And again, try foods with high water content. Set an alarm every hour to go and get a drink.
Although more prevalent in the summer months, dehydration can happen indoors, outdoors, winter or fall, and at any activity level. So, keep these tips in mind year-round to make sure everyone in your family is functioning at their best!
Jordre Eisenbeisz, RN, BSN
Resources:
https://www.cdc.gov/niosh/mining/userfiles/works/pdfs/2017-126.pdf
https://www.uclahealth.org/news/how-to-stay-hydrated-in-the-summer-heat