Summer is officially here and rising temperatures, coupled with outdoor activities and longer days, can quickly leave us exhausted and even sick if we don’t drink enough water.
Fortunately, maintaining optimal hydration doesn’t have to be a daunting task. Monica Tolentino Gianni, DNPa family medicine provider with Dignity Health Medical Group — Inland Empireshares essential tips for staying hydrated during the summer months, helping you make the most of the sunny season while staying safe and refreshed.
How much water should we drink?
Although the general recommendation for how much water everyone should consume daily varies from person to person, Monica recommends 6 to 8 glasses per day for older children and adults, and 3 to 4 glasses per day for older children and adults. children aged 1 to 3 years old.
Daily water intake recommendations may vary depending on age, pregnancy and breastfeeding status, and pre-existing conditions. Consult your doctor if you are concerned about potential conditions that may impact your ideal water intake.
Beware of dehydration
“When we spend time in hot weather, we risk becoming dehydrated,” says Monica. “It is important to drink water Before to be thirsty. By the time we feel thirsty, we may already be behind in adequately replacing fluids.
During the hot summer months, she suggests consuming at least 1 cup of water for every hour spent outdoors to avoid heat exhaustion and dehydration.
Symptoms of dehydration include feeling thirsty, feeling light-headed or dizzy, fatigue, dry mouth, and darker-colored or strong-smelling urine.
Monica recommends refraining from trying to hydrate too quickly if you think you are dehydrated, as this can actually lead to a dangerous electrolyte imbalance in the kidneys called “hyponatremia“.
For mild cases of dehydration, consuming fluids in short intervals may be more effective than consuming large amounts of fluids all at once.
If dehydration becomes severe and symptoms such as disorientation, vomiting, and weak or rapid pulse appear, it is best to seek medical attention immediately.
Other Helpful Hydration Tips
Most of our daily fluid needs are easily met by the water we drink and even some foods we eat, like fruits and vegetables.
According to the CDCOther ways to improve hydration include carrying a water bottle with you and refilling it throughout the day, choosing water over sugary sodas and sports drinks, and opting for for water when eating out.
Key takeaways
- Drinking enough water is an essential part of our health, especially during the hot summer months.
- To stay safe and hydrated this summer, it’s best to consume at least 6-8 glasses of water per day, drink plenty of water when outside for long periods of time, and seek professional help health if you think you are dehydrated. or overhydrated.
If you would like to learn more about how you can keep yourself and your loved ones safe this summer, make an appointment in person or virtually with your primary care provider. OUR “Find a doctor» can help you find a Dignity Health Medical Group provider near you.