Summer time and warmer weather make us thirsty. As the temperature reaches into 90 to 100 degree range, keeping hydrated is essential. A mistake often made is drinking sugar loaded drinks and alcohol to cool down. Big mistake! Consumption of stimulants like caffeine loaded iced coffee or tea and soda pop or a tall glass of beer is a poor choice in the heat. Actually, these types of drinks can cause dehydration – not what you want in extreme temperatures.
To stay well hydrated – simply drink water! Lots of water. If you are sweating it is essential to drink water that contains electrolytes. Electrolytes are salts dissolved in water. For this discussion, I will name the five more essential ions needed in a hot climate: sodium (Na), potassium (K), chlorides (Chl), magnesium (Mg) and calcium (Ca).
There are numerous commercial electrolyte or energy drinks. Beware. Most are loaded with undesirable sugars like high fructose corn syrup. Natural electrolytes can be found in fruit juices especially tomato juice and vegetables like potatoes, avocados and celery. When you drink fruit juices, dilute them by half with water.
Here are some quick hydration tips:
- Drink water on a regular basis; avoid becoming thirsty.
- Drink half your body weight in ounces of water daily. (weight 150 pounds – drink 75 ounces of water)
- If consuming alcohol then drink double of its equivalent in water. (8 oz. of beer – drink 16 ounces of water).
- If exercising in very hot weather – do take electrolyte replacement.
- Electrolyte capsules and tablets are available.
- Avoid sugar laden drinks altogether.
- Lemon or lime flavored drinks are thirst quenching or add your own wedge of citrus to your water.
Stay healthy in the summer by eating lightly and drinking extra non alcoholic fluids. Happy Summer!
