Don’t Let Dehydration Get You Down

The official start of summer is right around the corner, which means sunshine and hot temperatures – two big contributors to dehydration.

The best way to beat the heat during the summer months is to stay hydrated, and Edye Wagner, Clinical Nutrition Manager at has compiled a list of quick and easy tips to keep you cool and refreshed:

1.  Stay ahead of dehydration –

Especially in the warm summer months, it’s important to consistently consume water, juice and other non-caffeinated fluids. By the time you feel thirsty, you are already dehydrated, and it can take longer to get your body back to optimum hydration levels.

Be aware of your hydration level when chewing gum or hard candy, as they can be deceiving. Gums and candies keep the mouth from drying out, masking thirst.  Consuming them is fine, but be mindful that you may not be as hydrated as you think.

2.  There is no magic number –

It’s been said that you need to consume eight eight-ounce glasses of water a day.  While this is not a bad recommendation, many people need between ten and twelve eight-ounce glasses to be properly hydrated. There is no magic number, but the more fluids you can take in, the better. 

3.  Sports drinks and electrolytes –

Water is great for hydration, but electrolyte-enhanced beverages and sports drinks have their place, too. When perspiring from workouts and other activities (and not otherwise eating food), it is important to take in electrolytes from beverages. To stave off stomach cramping, be sure to alternate water and sports drinks in balanced proportions.

4.  Avoid caffeine –

Flavoring agents and sugar substitutes found in enhanced waters are okay, but steer clear of caffeine in any drink. Caffeinated beverages can make you even thirstier, and they act as a diuretic in large doses, which means they actually pull water out of the body, causing further dehydration. 

5.  Traveling and commuting –

One last point to consider (and something frequently overlooked) is time spent in the car. Whether it’s your daily commute or a long trip, be sure to bring plenty of water and other fluids when you and your family will be driving to any location.  Nothing is worse for comfort and hydration than an unexpected traffic jam with the sun beating through the widows and no drink in sight.