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Summer heat can sneak up on you. These hydration tips can help.
- Don’t wait until you’re thirsty
Thirst isn’t an early warning sign – it’s a late one.- By the time you feel thirsty, your body is already playing catch-up.
- Sip water consistently throughout the day instead of chugging it all at once.
- Check your urine
It’s not glamorous – but it works. Your urine color is one of the easiest real-time hydration checks.- Pale and clear means you’re well-hydrated.
- If it’s dark, drink more fluids.
Learn more about what your urine is telling you.
- Know the sneaky signs of dehydration:
- Dizziness
- Feeling tired
- Headache
- Swollen feet
Dehydration can also cause life-threatening illnesses such as heat stroke.
- Hydration isn’t important just during physical activity
You also need to keep tabs on your water intake if you are:- Sitting in the sun on a hot or humid day
- Someone with a heart condition
- Over age 50
- Overweight or obese
- Traveling
- There’s no perfect amount of water
Each person is different. But, in general, experts recommend:- About 15 1/2 cups (3.7 liters) of fluids a day for men
- About 11 1/2 cups (2.7 liters) of fluids a day for women
- Exercise, but be smart about it
- Get outside during the coolest parts of the day, such as morning or evening
- Drink water before, during and after activities, even if you don’t feel thirsty
- Wear lightweight, light-colored clothes and lace up with breathable shoes
- After your workout, dunk your feet in cold water
- Water isn’t the only option
Water-rich foods like these can’t replace daily fluids, but they can help maintain good hydration status:- Watermelon, cantaloupe, honeydew, berries, and peaches
- Cucumbers, tomatoes, celery, zucchini, radishes and asparagus
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