During the summer months, when we spend more time outside and the temperatures are higher, there is a raised risk of dehydration and heat stroke. Athletes are at a particularly high risk of health complications when they physically exert themselves in the heat. An hour-long run in the heat can cause someone to lose up to a pound through sweat!

To protect yourself and your family by staying hydrated in the summertime, check out these hydration facts and tips to help you stay safe and refreshed all summer long.

Hydration Facts

Being well-hydrated helps your body function properly. Hydration regulates your temperature, helps your kidneys flush toxins from your system and helps lubricate your joints and muscles. 

The human body is approximately 60 percent water and we need to stay hydrated to protect ourselves, especially when we are busy with outdoor summer activities, family vacation and summer camps. 

1. Know the Signs of Dehydration

During the summer, it’s easy to forget to stop and replenish your body. A long day at the beach or pool or spending a day in the sun can put you at risk for dehydration. It’s important to be on the lookout for warning signs of dehydration. Mild dehydration symptoms include:

  • Dark yellow urine and less frequent urination
  • Dry skin 
  • Nausea
  • Headache
  • Blurred vision
  • Muscle cramps
  • Feeling lightheaded or dizzy
  • Constipation 

Whether you prefer bottled or filtered water,  staying hydrated is easy, especially when you keep these tips in mind. 

2. Carry Water With You Everywhere

Bottled water is the most convenient way to stay hydrated, but not the most economical, especially if you have filtered water in your home. If you used filtered water, use a reusable bottle and keep it with you at all times. Refillable water bottles are more economical and better for the environment than disposals. Culligan Water offers many drinking water solutions, including bottled water, bottle water coolers, bottle-free coolers, water filters for individual taps and whole home water solutions.

3. Eat Hydrating Fruits and Vegetables

Drinking water is the best way to stay hydrated but there are other ways to also boost your hydration. A great way to up your fluid intake is by adding hydrating fruits and vegetables into your diet. Hydrating snacks are easy to bring along in your bag or pack into a picnic basket. These fruits and veggies have the highest water content:

  • Watermelon – 92%
  • Cucumber – 95%
  • Lettuce – 96%
  • Strawberries – 91%
  • Oranges – 88%
  • Peaches – 89%

4. Ditch Sports Drinks

Sports hydration is vital to health and safety, especially during the summer time. Sports/energy drinks are a common way for many athletes to power up and replenish after exercise, but these drinks can do far more harm than good. 

While sports drinks, juices and other drinks may help hydrate you, most of these drinks are loaded with sugar and stimulants that make it difficult for your body to stay properly hydrated. Water is the optimal way to stay hydrated this summer.

5. Track Your Water Intake

Tracking your daily water can help push you to reach your daily water needs. Use a smartphone app to remind yourself to drink enough throughout the day. You can also set up your smartwatch to remind you to drink more and to monitor your consumption. Summer is also an excellent time to help your children learn about the importance of staying hydrated.

Summer hydration safety starts at home. Contact Culligan Water of Kansas City today to learn more about how we can improve your home’s water quality and see how we can help you and your family stay hydrated year round.