Staying Hydrated through the Summer Heat
Summer is here! Las Vegas’ hottest months are upon us, along with all the summer festivities we have come to know and love. Between the 4th of July, pool parties, barbecues, concerts, and other events, we often find ourselves busy both indoors and outdoors during these warm months. It can be all too easy to find yourself suddenly craving a glass of ice water after spending too much time without properly hydrating. This is why it’s extremely important to stay on top of your water intake during the summertime, as dehydration can cause unnecessary stress on your body and take the fun out of a party or event quickly. Follow these few steps to keep summertime dehydration at bay.
Drink two to four glasses of water each hour during the Summer in Las Vegas.
It may sound excessive, but the dry Nevada air and harsh sun make your body work in overdrive during the peak hours of the day. While water is the best source of hydration on the overall, an electrolyte or sports drink can give you an extra boost if you’re working out.
Avoid caffeinated and alcoholic beverages.
Drinks like coffee, energy drinks, beer, and wine will actually make you feel thirstier than you did before you drank them. They are loaded with ingredients that remove water from your tissues, or have a diuretic effect that passes water through your system more quickly. Consider swapping these out for more water or a low calorie sports drink, especially before or after going to the gym.
Workout indoors when you can.
Taking a few laps on LVAC’s indoor track can save you a sunburn and a dehydration headache. Bring a reusable water bottle and fill it up at one of LVAC’s water stations whenever you’re running low to stay properly hydrated while also saving the environment. Consider taking a group fitness class if your workout time falls between 2 PM and 5 PM, the hottest hours of the day, to avoid harsh weather conditions during an outdoor workout. Drinking a glass of water while at the gym can keep you cool even during peak summertime, as water helps regulate your body temperature as well as hydrating you.
Eat foods with high water content.
Whole fruits and vegetables are filled with valuable nutrients, and they have the added benefit of giving you a hydration boost. Focus on foods like watermelon, strawberries, broccoli, lettuce, celery, tomatoes, peppers, and grapefruit. These all contain 90% water or higher!
Consider the weather and dress wisely.
Even if you aren’t exercising outside, your body will remain warm and require more hydration. Sitting outside on a cloudy day may feel cooler, but any temperature above 70-to-80 degrees will require you to be vigilant of your water intake. Try to wear cotton or nylon clothes outdoors, as cotton allows air to circulate and helps keep you cool, and nylon is highly sweat wicking.
Additionally, it can be valuable to know the symptoms of dehydration in case of an emergency. Symptoms in adults can children can include:
- Excessive thirst
- Feeling dizzy
- Dry mouth, lips, and eyes
- Feeling tired
- Dark urine
- Shallow breathing
For many of us, Summer is one of the busiest times of the year, as well as the most fun. With these five tips, you can stay safe and hydrated during all your warm weather activities by remembering to stay adequately hydrated, especially when working out.
If someone is experiencing confusion or disorientation, dizziness, or has a weak pulse, these are signs of serious dehydration. Call 911 or seek urgent treatment immediately.