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How to Stay Hydrated During the Summer Heat
Pentair Water Solutions
07/01/2022
Summer is all about late-night barbecues, swimming pools, beaches, and heat. While you may love basking in the sun, you need to make sure you stay hydrated. Follow these proper hydration tips, whether you’re enjoying a hike at a local park or watching fireworks with your friends.
Be Aware of Heat Exhaustion Symptoms
First things first — do you know the symptoms of heat exhaustion? These are your body’s way of telling you to up your water consumption. According to the Centers for Disease Control and Prevention, you might experience the following warning signs:
- Cold and clammy skin
- Dizziness
- Fainting
- Fast and weak pulse
- Headache
- Heavy sweating
- Muscle weakness
- Nausea and vomiting
- Tiredness
If you feel any of the above signs after spending time in the sun, get in the shade and start sipping on water.
Drink Plenty of Fluids
The importance of drinking water in summer can’t be understated. In fact, according to the U.S. National Academies for Sciences, men need around 3.7 liters of water every day, while women need about 2.7 liters of water every day. That equates to 15.5 and 11.5 glasses, respectively!
If you’re finding it hard to down that much, try chilling your water or adding some flavoring. Fruit-infused water is an excellent choice for a flavorful drink without too much sweetener.
Watch Caffeinated and Alcoholic Beverage Intake
Unfortunately, drinking more fluids doesn’t mean chugging coffee or margaritas. While the Mayo Clinic says that caffeine technically doesn’t dehydrate you, it can cause symptoms like headaches and insomnia that are worsened by the heat.
Research from the National Collaborating Centre for Environmental Health also shows that drinking alcohol in excessive amounts in the heat can increase your chances of developing a heat-related illness.
The takeaway from all this? You can drink caffeinated beverages and alcohol in small to moderate amounts, but sticking to water is the best way to stay hydrated.
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Eat Foods With High Water Content
Did you know that you can also get some of your fluid intake from what you eat? In fact, around 20% of your daily water comes from food.
There are plenty of foods with high water content. Here are just a few of the fruits and veggies you can add to your diet for a boost of hydration:
- Cucumbers - 95% water
- Celery - 95% water
- Iceberg lettuce - 95% water
- Zucchini - 95% water
- Cauliflower - 92% water
- Watermelon - 91% water
- Strawberries - 91% water
Enjoy Fruit Smoothies
If you want to learn how to keep your body hydrated in summer without munching on fruit all day, we have another solution. Try packing a bunch of fruit into a fruit smoothie!
This yummy alternative can sneak a ton of water into your diet. Here are some great recipe ideas that take advantage of fresh summer produce:
- Watermelon strawberry basil smoothie
- Swiss chard, mango, and strawberry smoothie
- Raspberry papaya smoothie
- Blueberry ginger peach smoothie
- Mango coconut mint smoothie
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Make Sure You Have Great-tasting Water at Home
Staying hydrated in the heat is especially difficult if you don’t like the taste of your water. Luckily, Pentair can deliver great-tasting water to every tap in your home with a whole-house water filtration system. These systems reduce contaminants, minerals, silt, and debris for water that tastes and smells better.
We also offer water softeners if you live in an area with hard water. These can reduce levels of calcium and magnesium in your water to help lessen any foul taste and odor.
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Disclaimer: The information on this website has not been reviewed by the FDA. Products offered for sale herein are not intended to treat, cure or prevent any disease or health condition. No medical claims are being made or implied. Contaminants mentioned are not necessarily in your water.