The Importance of Summer Hydration

Proper hydration is important all year long, but especially in the summer when the days are longer and hotter. With the abundance of outdoor activities available to us in the Tri-Cities, many of us are spending long hours in the sun and the heat.

How Your Body Uses Water

An adult human’s body can contain nearly 60% water, with all our organs, skin, muscles and even bones partially composed of water. Our survival is dependent on us getting adequate hydration as a number of critical functions cannot happen without it. Some of the major tasks that water performs include:

• Helps form saliva and aids the digestion process
• Carries nutrients to the body through the bloodstream
• Lubricates your joints
• Flushes toxic waste out of your body through urine, stool and sweat
• Regulates body temperature
• Facilitates cells to grow and reproduce

Healthy Immune System

Additionally, water carries oxygen to cells throughout your body. When ample water is delivered, your organ systems are able to function at optimal levels. If you are dehydrated, systems can become compromised including the immune system which can make you more susceptible to illness or infections. If you’ve heard someone tell you to “push the fluids” when you are sick, this is why. Flushing toxins out of the body before they can build up will keep your immune system healthy.

A Good Night’s Sleep

Adequate hydration throughout the day will also help you get a good night’s rest. Without enough water, you could be plagued by muscle cramps, a dry mouth and a sore throat. If your sleep is disrupted by dehydration, your energy levels, cognition and general mood could be adversely compromised the following day.

Signs of Dehydration
We lose water throughout the day through respiration, sweating and passing urine. This happens all year round, but more so during the hotter months as an important way to regulate body temperature. By the time you notice you are thirsty, you are already on the path to dehydration. Thirst is regulated by a hormone called antidiuretic hormone and is released from the brain when a threshold of water loss is detected in the bloodstream. Additional signs of dehydration can be present and are important to recognize:

• Dry mouth
• Passing little or no urine, or dark-colored urine
• Headache or dizziness
• Fatigue or feeling lethargic or sleepy
• Confusion

If you experience any of the above symptoms and they are not improved with water consumption then urgently seek medical care.

During the summer months you may be at risk for heat stroke, which is an extreme dehydration state classified by an elevated core body temperature, confused mental state and exposure to severe environmental heat. Heat stroke is a life threatening condition and requires emergent medical care.

Spice Up Your Water: Flavorful Infusions

Drinking plain water all the time can become boring, but there are interesting ways to personalize your daily water intake. One way you can make water more engaging is to infuse it with fruits, herbs or even vegetables to create new flavors. Phytochemicals from these plants pass into the water and provide additional health benefits.

Try mint, basil, rosemary, sage or thyme as some of the tastiest herbs in water. Strawberries, blackberries, oranges, watermelon or cantaloupe are also delicious. Vegetables to try include bell peppers, radishes or zucchini; these can create an unexpected treat! A fusion of various ingredients (strawberry and basil or radishes and thyme) can make for intriguing options that are also helping your body stay healthy.

How Much Water to Drink

Everyone needs a different amount of water each day depending on their size, weight, body fat content, age and daily activities. The general rule of thumb most of us remember is 8 8-oz glasses of water per day, roughly 2 liters of water.

Make drinking water throughout the day a habit so it becomes part of your daily routine. Proper hydration is one of the easiest ways to feel your best.