Summertime Hydration
Water is KEY! Maintaining proper hydration is very important, since proper hydration is the foundation of nearly every body function. Keeping up with your water during the summer months is especially important. You may find that you need to step up your summertime water intake. When we spend a lot of time outdoors, the elements such as the sun, wind, and general increase in activity level can start to deplete our hydration status.
Many of us spend more time outdoors in the summer than we do in the winter months of Minnesota. Going for an outdoor hike vs. a walk on the treadmill can alter the amount of fluid we need to take in for proper hydration. First of all, if the ambient temperature outdoors for your hike is 85 degrees and somewhat humid, versus walking on the treadmill in the air conditioned gym or home, you will find yourself sweating a bit more outdoors. Then, add in the sunshine or wind factors. When you’re performing the exact same activity outdoors as you would be inside, you may notice the need for additional hydration.
Keep a water bottle filled for all outdoor activities, you may even want to add some electrolytes to help replace some of the salts lost from our body from additional sweating. Keep in mind that many prepackaged electrolyte drinks contain unnecessary amounts of sugar and artificial food dyes. In addition to your water, be sure you are taking in plenty of nutrition that contains fiber to help absorb the fluid. Carbohydrates can be a good source of fiber, so they are an important part of your summer food intake. In addition, many fruits and vegetables have a good amount of water in them, so consuming fruits and vegetables can help to add additional hydration to your body. We should be eating fruits and vegetables all year round, but watermelon just sounds better as a cooling and refreshing treat in the summer months!
If you’re spending a lot of time outdoors and suddenly noticing that you are thirsty - that’s the first sign of dehydration! Other signs of dehydration could include joint pains, headaches, poor digestion, or noticing your urine turning a dark yellow or amber color rather than light yellow. Water is vital to so many different functions in our body, so be sure that you are taking necessary steps to maintain proper hydration all summer long (and really, all year round)!
As a general rule, you should drink half of your body weight in ounces of water each day. Example: a woman who weighs 160 pounds, should be aiming to drink 80 ounces of water each day. When you are spending a lot of time participating in outdoor activities, that amount of water might not be enough! On especially sunny and windy days, you may need to add an additional 20-30 ounces of fluid to replace additional water lost through sweating (which is our body’s natural way of cooling down). Plan ahead for your outdoor activities and pack your full water bottle. Stay proactive with your fluid intake so that you avoid feeling miserable while you enjoy the Minnesota summer!
Written by: Renee Hancock, Physical Therapist
