The next time you wonder if drinking enough water is important, the simple answer is: “Yes!”
“Hydration is vital to our survival. It regulates our temperature, lubricates joints, prevents infection, delivers nutrients to our cells and keeps our organs functioning,” says Karlene Rood, RN, and wellness coordinator for Sun Health At Home. “On average, most people should drink four to six cups of water per day, eight to 10 glasses a day when it’s hot.”
However, during our soaring summer temperatures, you need more water if you’re planning to be outside.
Karlene recommends drinking one cup of water, which equals eight ounces, every 15 to 20 minutes when outside, or up to 32 ounces an hour.
Do not go overboard, however. Drinking more than 48 ounces in an hour can cause a person to develop hyponatremia, which means your body is low on much-needed sodium. Those with compromised kidneys may need to follow a restricted fluid intake and should always follow their physician’s guidance.
Karlene also recommends drinking liquids with electrolytes, like Gatorade, to keep your body balanced.
Heat Stroke vs. Heat Exhaustion
City of Surprise Fire Chief Julie Moore cautions that people need to know the basics on how to cool down if heat exhaustion occurs.
“If a person is dehydrated, usually they have a feeling of faint and exhaustion. The person is pale,
cool, clammy,” Chief Moore says. “They tend to have a weak pulse and muscle cramps. Usually a cool glass of water, sitting near AC or ice packs can help the person feel better.”
But it’s a different story with heat exhaustion.
“If you have a throbbing headache, you are no longer sweating, you feel your body temperature is hot, your pulse is rapid or you want to vomit, those are signs of heat stroke and you need to call 911,” says Chief Moore.
Food for Thought
Although water is always recommended for hydration, Medical News Today shares this list of the top hydrating foods:
- Cucumbers
- Lettuces, including iceberg, romaine and kale
- Celery
- Tomatoes
- Zucchini
- Spinach
- Strawberries
- Broccoli
- Melons, including watermelon, cantaloupe and honeydew
- Peaches
- Carrots
- Oranges
- Pineapple
- Apples
