Summer Hydration 101: What Most People Get Wrong (and How to Get It Right)

This article is from HAP. Read more here.

Debunking hydration myths

 

• Myth: You must drink eight glasses of water daily.
• Fact: Hydration needs vary. Listen to your body and adjust your intake based on activity and climate.
• Myth: Caffeinated drinks dehydrate you.
• Fact: Moderate caffeine intake doesn’t significantly affect hydration levels.
• Myth: Only water hydrates.
• Fact: Other beverages and water-rich foods also contribute to your daily fluid intake.

How Much Water Should You Drink?

 

The old “eight glasses a day” rule is a helpful starting point, but it doesn’t apply to everyone. Your fluid needs depend on your body, activity level, health and the weather.

According to the National Academies of Sciences, Engineering and Medicine:

• Men should aim for about 125 ounces of fluids per day.
• Women should aim for about 91 ounces per day.¹
  That includes all fluids you take in — not just water. Beverages like milk, tea and juice count, as do water-rich foods like fruits and vegetables.

And if you’re spending time outside or being active, you’ll likely need more to replace what you lose through sweat.

Here’s a tip

 

A good rule of thumb: Try to drink half your body weight in ounces of fluid each day.

For example, if you weigh 160 pounds, aim for about 80 ounces of fluid.

Tips to Stay Hydrated

 

• Drink regularly: Don’t wait until you’re thirsty. Thirst can be a delayed indicator of dehydration3.
• Monitor your urine: Aim for pale yellow urine, which typically indicates proper hydration4.
• Eat water-rich foods: Incorporate fruits and vegetables like watermelon, cucumbers and strawberries into your meals.
• Limit diuretics: Reduce intake of alcohol and caffeinated beverages, as they can increase fluid loss5.
• Replenish electrolytes: If you’re sweating heavily, consider drinks that contain electrolytes to replace lost minerals6.

Recognizing Signs of Dehydration

 

Watch for these common signs of dehydration:

• Dry mouth and lips
• Dark-colored urine
• Fatigue or dizziness
• Headaches
• Confusion or irritability

If you experience these symptoms, increase your fluid intake. Seek medical attention if symptoms persist.

Stay ahead of dehydration

 

Being proactive about your hydration helps you stay safe and feel your best during the hottest days of summer.

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