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Staying Hydrated in the Summer Heat

Risks of Heat

Summer is here and along with it comes increased temperatures. Heat causes sweat and too much sweating can cause dehydration. Dehydration usually results from your body not having the fluids it needs to perform. Heat only increases the importance of water and staying hydrated. Dehydration is so common that roughly 75% of Americans are chronically dehydrated.

Drink Plenty of Water

Water should be your main priority as about 60% of the adult human body is water. That statistic helps put in perspective just how important water is, especially when its hot. The Mayo Clinic suggests that men should intake 15.5 cups of water a day and women should have 11.6 cups a day. This is just a standard recommendation; activity, heat, and body size can alter these requirements. In order to achieve your water intake goals, you should carry a portable water bottle. Some of the more helpful bottles of water include drinking timelines. For example, you may have to drink a quarter of the water in the bottle by 10am.

Eat Water Rich Food

Hamburgers, hotdogs, chips, salsa and baked beans are all popular cook out options for summer, but are they the best? Eatright found that 20% of your daily water intake comes from the foods you eat. This means that you should include water rich foods in your diet, especially when in the heat. Some of these foods include peaches, lettuce, apples, tomatoes, and watermelon. As a host, you can even protect your guests by including fruit bowls and fun fruit appetizers.

Stay in the shade

Shade can help you get out of the harmful rays of the sun and stay a little cooler. While the temperature is the exact same, the shade feels color because it avoids the direct heat from the sun. In order to provide your outdoor event or party with some shade try setting up a few party tents. Shade also helps to reduce your body’s need to cool down with sweat.


Hydration is often times overlooked. Too many people fall victim to the mistakes of poor water intake and lack of preparation. In order to make sure that you don’t fall victim to the same fate as 75% of Americans it is important to follow these steps. First, make sure to drink plenty of water throughout the day. Second, eat foods that are rich in water content and can therefore help you stay hydrated. Lastly, avoid direct sunlight and try to stay in the shade if at all possible.