Here are some tips to help you stay properly hydrated:
What you drink and how you drink it matters
For most people, drinking water should be enough, as long as you’re also eating a balanced, nutritious diet, says Grant Lippman, an emergency medicine physician and chief medical officer at the National Institutes of Health. GOES Health Outdoor Safety App.
If you know you’ll be spending a lot of time outside in hot weather, Lippman recommends starting your day with plenty of fluids — that means drinking two glasses of water before you head out, rather than guzzling it down, he says.
“Your body will flush out excess water,” he says, “so drinking a gallon beforehand won’t do you any good other than making you pee more.”
Levy also urges people to avoid relying on sugary, caffeinated drinks and alcohol to hydrate, as sugar, caffeine and alcohol can make dehydration worse.
Instead, when it’s really hot, try to keep a bottle of water nearby. Recommendation When working outdoors in the heat, drinking one 8-ounce glass of water every 15 to 20 minutes can help. More frequent intervals are better.
“We’re constantly losing water,” he said. “On days with high humidity and high temperatures, we lose more water at a faster rate.”
If you need more than just water
Experts say if you’re doing strenuous or intense exercise outdoors for long periods in the heat, consider rehydrating with an electrolyte drink.
In these situations, water alone can’t replenish the electrolytes lost through sweating, says Levy — in fact, drinking too much water can dilute your body’s already low electrolyte levels, which could lead to a potentially fatal condition. HyponatremiaThis occurs when the level of sodium in the body becomes abnormally low.
Before drinking an electrolyte drink, be sure to check the ingredients, especially the sugar and caffeine amounts, says Levy. If a drink is too high in sugar or caffeine, choose something else.
But don’t overindulge in these drinks: Electrolyte drinks and supplements can help slow the rate at which sodium is lost, but drinking too many can still dilute your body’s sodium levels, says Lippman.
“If you drank a solution with the same amount of salt as your blood has, it would taste incredibly salty,” he says. “It would be the same as crushing three chicken bouillon cubes and adding them to a glass of water.”
For most people, one or two glasses of an electrolyte drink will be enough. According to the Cleveland ClinicIf you’re still thirsty, drink some water.
Whether you’re drinking water or a sports drink, be careful not to drink too much: When you feel thirsty, that’s the time to hydrate, says Lippman.
If you find yourself gulping down electrolyte-containing fluids, keep salty snacks like chips or pretzels on hand, he says, to help replenish your body with salt and prevent the harmful effects of overhydration.
It’s also important to remember that hydration is different for each individual, so if you have a complex medical condition or are taking medications that may change how your body processes fluid and electrolytes, check with your healthcare provider about how to stay hydrated.
