Summer is when everyone wants to get outside, stretch their legs, and get some extra vitamin D after months of being stuck inside. Everyone’s getting tan, spending their afternoons visiting the local beach, lounging in their pools, spending their sunny mornings and afternoons hanging out with friends, and attending local events or shows. However, one important factor many people seem to forget is to keep their bodies hydrated, no matter how sunny the skies are.
Hydration is essential to enjoying the sunshine and returning to your usual outdoor habits. Whether walking casually, running for many miles, or performing calisthenics in the afternoon sun, hydration is key for staying focused and nourished. So below are the common signs of dehydration and a few easy tips for staying hydrated in the summer.
Signs of Dehydration
Before jumping into the different tips for staying hydrated, let’s review some dehydration signs so you don’t end up in an unfavorable situation. From fatigue to lightheadedness, you should know how to recognize symptoms before it’s too late.
Slow-Responding Skin
One quick trick for checking your body’s hydration is testing your skin’s elasticity. Your skin can help show signs of dehydration by how slowly it moves back to normal after you pinch it. The test consists of you pinching the skin on top of your hand and observing what happens.
If your skin snaps back quickly, it means your body is well hydrated. However, if your skin moves back slowly, it’s a sign of being mildly to moderately dehydrated. Lastly, if your skin “tents” or sticks together after the pinch test, your body is likely dehydrated. While drinking water with electrolytes can help quickly rehydrate the body, visit a healthcare provider if your skin sticks together or tents.
Lightheadedness or Dizziness
Hydration can aid in brain function and keep you focused throughout the day. Staying hydrated is essential for optimal brain activity because the brain consists of 75 percent water. If your body lacks proper hydration, it can adversely affect the brain by causing lightheadedness and dizziness or even causing you to pass out.
If you experience these symptoms, don’t ignore them—properly rehydrate your body by drinking plenty of water and eating hydrating fruits and vegetables. Foods such as grapes, strawberries, cucumbers, and watermelon contain plenty of water and minerals that easily absorb into your brain and tissue. Take the time to hydrate your body to prevent negative effects.
Fatigue
If your body feels more sluggish and lethargic than usual, dehydration could be the cause. While fatigue can occur for numerous reasons, dehydration-induced lack of sleep can cause it. Similarly, when you sleep less, your body becomes more prone to dehydration, resulting in daily fatigue.
If you have been feeling more tired or worn out from exercise, work, or simple chores, take a moment to reflect on your water intake. Carry around an insulated water bottle to keep yourself hydrated whether you go out with friends, run multiple miles, or travel for errands. You’ll notice an improvement in focus, energy, and mood.
Summer Hydration Tips
Now that you know the signs of dehydration, let’s review some easy tips for staying hydrated in the summertime. From drinking water to setting alarms, you’ll remain alert and active even on the hottest days of the year.
Drink Plenty of Water—Duh!
When in doubt, increasing your water intake is the easiest way to rehydrate your body. Water is the best medicine for nourishing your organs, brain, tissues, and muscles—everything that helps the body function normally and effectively. Furthermore, water can also help increase your metabolic process, promote digestion, and boost your energy to tackle everyday happenings.
While drinking soda and coffee is tempting because they have water in them and taste delicious, they can dehydrate your body further with added chemicals, sugar, and sodium. So keep it simple by sticking with plain water, or enhance it with sliced fruit or cucumbers to change the flavor.
Monitor Your Urine Quality
Your urine can help you understand whether your body gets enough water throughout the day. Pale or very light-yellow urine indicates your body has enough water. Conversely, dark urine the color of apple juice or amber means you may have mild, moderate, or severe dehydration.
Also, consider the types of medications and your existing health conditions that can determine your urine’s quality, including a pungent odor or visible cloudiness. If the color of your urine still causes concern, contact your health provider for questions and treatment.
Replenish Your Body After Sweating
Being out on a hot summer day can result in excessive sweating. From playing outdoor volleyball with your friends to running 10 miles, replenishing your body after physical activities is crucial. The humidity, your sweat rate, and the amount of exercise you do are important factors in determining how much water you need.
Ideally, you want to drink 17 to 20 ounces of water two to three hours before exercise, then an additional 8 ounces every 20 to 30 minutes before exercise. Take breaks every 10 to 20 minutes during exercise to drink 7 to 10 ounces, then finish with drinking 8 ounces no more than 30 minutes after your workout.
Keep Your Water Interesting
As we previously mentioned, drinking 1 to 2 liters of water a day can feel boring. So instead of sticking with plain water, you can change it by adding flavor enhancers to your bottles. You can add simple ingredients without artificial sweeteners or preservatives, such as oranges, berries, lemon, mint, limes, cucumbers, and other hydrating fruits.
Furthermore, you can also try coconut water, packed with high-quality minerals—such as magnesium, sodium, potassium, and calcium—to help replenish your body. Lastly, after spending hours outdoors with friends or performing physical exercise, adding hydration packets to your water gives your body an additional electrolyte boost with a delightful, sweet flavor.
Schedule Hydration Alarms
Do you need help remembering to hydrate yourself throughout the day? If so, scheduling alarms can help you remember to keep up with your hourly hydration. To receive maximum benefits from water, you should ideally consume about half an ounce per every pound you weigh, which works out to roughly 1–3 liters of water daily.
So set up alarms every one to two hours to ensure you get enough water throughout the day. The last thing you want is to pass out or not be able to reach your fitness goals from a lack of hydration.
CorVive helps fitness enthusiasts and gym newbies get the bodily support they need to push through that final mile or last rep during their exercises. Our hydration powder packets come in three options: pink lemonade, watermelon, and our trio pack containing sour apple, cotton candy, and pomegranate. These powders help you get the electrolytes you need to nourish and support your body. For more information, contact our team today!
