Coming In Hot: Summer, Heatwaves, & Why You Should Think About Functional Hydration
We are in the hot and steamy throes of summer, and sweltering days across the country are breaking records and testing the commitment of our collective air conditioner units. During excessive heatwaves, we don’t just look to stay cool and comfortable—we need to stay safe: these record-breaking temps can create extreme risk for heat-related illnesses, including dehydration. Even if you’ve taken your daily workouts inside or are seeking refuge in movie theaters over local parks you still need to prioritize hydration. These are extraordinarily hot days and hydration is critical to ensure you feel your best. Here’s how this extreme heat can affect you, and what to do about it.
##1- You don’t just lose sweat, you lose electrolytes.
Your body is a finely-tuned machine that knows when it’s overheating, and sweat is the primary way it cools down. But it isn’t just water coming through your pores to act as your own private A/C—it’s also minerals like sodium, chloride, and potassium which are electrolytes that are critical to maintaining fluid levels in the body. It’s electrolytes that help you retain and distribute water, making them critical on these incredibly hot days.
Try this: To ensure your body has what it needs and replaces what it uses, make sure to add your favorite Hydration Multiplier to your water bottle. If you want to hydrate and be mindful of sugar in the process, switch it up with a few sticks of your favorite variety of Hydration Multiplier Sugar-Free.
##2- Dehydration can lead to heat exhaustion.
Symptoms of heat exhaustion include: dizziness, nausea, disorientation, headaches and weakness. It is particularly common in those with underlying medical conditions, those who work outside, and the elderly.
Try this: Keep your water bottle filled and with you throughout the day, so you’re more likely to take sips when needed. (It doesn’t hurt your intake when your water is more delicious, either.)
##3- Hydration is critical to sweat.
Dehydration has been shown to influence your ability to sweat and may delay or alter the sweating response. Think about it: If you don’t have enough “total body water” to produce sweat, your body can’t cool itself properly, which could potentially result in conditions such as heat illness or heat stroke.
Try this: How much to drink: While how much you drink is highly variable and depends on your physical activity levels, environmental conditions, or sweat rate there are some recommended starting points. The American College of Sports Medicine suggests children aged 9-12 drink about 3-8oz every 20 minutes, and about 34-50 oz per hour for adolescents during vigorous physical activity in the heat. The CDC/NIOSH suggests adults who work outside drink about 8oz of water every 20 minutes. Bottom line: if you’re expending more energy through exercise or vigorous activity, you’ll need to add more liquid to replace lost sweat.
##Hot Tips For Hydration
- Look For Signs: Pale urine passed multiple times a day is a good sign of hydration. The darker your pee is, the less hydrated you are—so drink up!
- Slow & Steady: Drink liquids throughout the day, not at once—your body may not retain water as efficiently if you chug to make up for lost time.
- Watch Out for Hydration Zaps: Be mindful of high levels of caffeine and alcohol intake, which can act as a diuretic and can contribute to losing more fluids.
- Remember Your Best Friend: Make sure animals are properly hydrated, especially in the heat.