Ah, summer! It’s sunny, warm, and a great time for get-togethers, vacations, and outdoor fun. As we all know, summer in the South can be hot. How can you stay hydrated and healthy when the thermometer spikes and the sun is beating down?
At Amory Urgent Care, we want you and your loved ones to stay informed and healthy while you enjoy the summer months. Read on to learn more about hydration and healthy hacks to stay safe in the southern heat.
Why Stay Hydrated?
When it’s hot, your body sweats as a means of maintaining a normal overall body temperature. This leads to increased fluid loss and calls for increased fluid intake to compensate.
Not only do you lose water when you perspire, but essential electrolytes, like sodium, can also be lost. Replacing these is also important, especially in very hot southern weather.
Water is essential for all of your body’s processes, which makes staying hydrated in the summer months one of the most important things you can do for your health and your loved ones.
Dangers of Dehydration
Having insufficient body water can impair your body’s ability to cool itself. Severe dehydration can result in several complications, including:
- Heat Injury
Dehydration can contribute to heat-related illnesses, including heat exhaustion and heatstroke. - Seizures
Imbalances in essential electrolytes can lead to seizure activity in your brain. - Kidney Problems
Your kidneys are vital and sensitive organs. Dehydration can lead to issues like kidney stones, urinary tract infections (UTIs), and even kidney damage. - Hypovolemic Shock
This deadly condition can happen when your blood pressure drops as a result of insufficient water volume in your body.
Children and older adults tend to have lower overall body water volumes and are at particular risk for dehydration. Older adults may also have a decreased thirst sensation and may take medications that increase the risk of dehydration.
Hydration Tips for Hot Weather
We’ve established why staying hydrated is essential. But how do you stay hydrated in hot southern weather? Let’s look at some hydration hacks:
- Water
Drinking water is the foundation of proper hydration. But how much should you drink? As a general rule of thumb, adults should drink about eight glasses of water per day. It’s important to note that you may need more in hot southern weather, especially when exercising or working outside. - Other Fluids
Water is great, but it isn’t the only hydrating beverage. Beverages like milk, juice, or sports drinks are also hydrating. Other good sources of water include fruits (like watermelon, citrus fruits, and berries), gelatin snacks, smoothies, herbal teas, popsicles, and pudding. Just be mindful of sugar intake, especially if you have diabetes. - Caffeine
Tea, coffee, energy drinks, and sodas often contain caffeine. Caffeine is a diuretic, meaning that it causes your body to excrete more water through urine. Be careful with caffeinated drinks and ensure you drink plenty of non-caffeinated beverages to compensate. - Alcohol
Alcoholic beverages, like beer, wine, or cocktails, are not good sources of hydration. The reality is quite the opposite—like caffeine, alcohol causes your body to lose water. Be careful, and focus on hydrating, non-alcoholic liquids, especially in hot southern weather. - Electrolytes
Replacing electrolytes that may be lost in the southern heat is vital. Many sports drinks contain electrolytes, such as potassium and sodium. Coconut water and broth can also be sources of certain electrolytes. - Talk to Your Provider
Those with heart failure or kidney issues may have specific water requirements or restrictions. Be sure to discuss these issues with your provider and get their guidance on how to manage water and electrolyte intake in hot summer weather. - Carry a Water Bottle
To ensure you stay hydrated while on the go, make a water bottle part of your summer attire. There are many options available. Try to choose a container that will keep water cold, and that’s easy to bring with you wherever you go. - Know the Signs of Hydration
As a general rule of thumb, you’re probably getting enough fluid if your urine is pale yellow or clear and if you don’t feel thirsty.
Choose Amory Urgent Care
Amory Urgent Care is your trusted home in Amory, MS, for a wide range of urgent medical issues, including dehydration, sunburn, or heat-related concerns. We even offer onsite IV hydration therapy for dehydration. Visit us for convenient, high-quality care 7 days a week.