Summer means longer days and more fun outside in warmer temperatures.  Hydration itself has been a hot, even controversial, topic in the last year or so, but whether you’re swimming, camping, biking, golfing, boating or grilling warmer temperatures mean it’s easier to lose fluids and become dehydrated.   “Just drink enough water” is a simple enough answer, but here are a few tips.

  • When to hydrate
    • Do not wait until you’re thirsty to drink fluids.
    • Do not wait until a child says she is thirsty to offer fluids.
    • If you’re thirsty, you’re already dehydrated, so be sure to drink fluids before, during and after being in the heat.
  • How much is enough
    • The answer really is it depends.  Factors including diet, exercise, environment (read: hot weather), illness or health conditions and pregnancy or breast-feeding affect the answer.
    • In 2004, the Institute of Medicine (http://www.iom.edu/Reports/2004/Dietary-Reference-Intakes-Water-Potassium-Sodium-Chloride-and-Sulfate.aspx) published the following recommendations for average daily total water intake – from all beverages and foods – for healthy individuals:
      • Approx. 2.7 liters (91 ounces) for women
      • Approx. 3.7 liters (125 ounces) for men