I don’t know if you’ve noticed, but y’all — it’s HOT! Like stupid hot. With that in mind, it is super important that we all stay hydrated.
So, what are the best ways to stay hydrated during these hazy, lazy days of summer?
The Mayo Clinic advises that water is critical to every cell, tissue, and organ in the human body. The body relies on water to function correctly. Water helps to regulate body temperature, flush waste from the body, lubricate and cushion joints, and promote healthy digestion. And that’s just the start. So when temperatures climb and the body begins sweating to cool off, it is vital to replenish lost fluids faster. The U.S. National Academies of Science, Engineering, and Medicine says women should consume 2.7 liters of fluid daily, while men need 3.7 liters. These amounts increase if one is exercising, sweating, has an illness like a fever, or is vomiting.
Here are six simple ways to stay hydrated and avoid adverse reactions during hot summer days.
1. Drink a glass of water when you wake up. Starting the day with water will give you an energy boost and get your metabolism moving.
2. Coffee and tea count toward fluid intake. Enjoying your favorite tea or coffee is another flexible way to take in fluids. A 2016 meta-analysis published in the Journal of Science and Medicine in Sport found that caffeine doesn’t contribute to dehydration for healthy adults, so having a cup or two should be fine.
3. Certain foods are also hydrating. These include cucumbers, celery, tomatoes, watermelon, strawberries, grapefruit, and peppers. The Mayo Clinic says the average person gets 20 percent of his fluid intake from food.
4. Make water more fun. If you find plain water too bland, add unsweetened flavoring. You can squeeze in lemon or lime juice or float cucumber or apple slices in the water for some flavor.
5. Reach for calorie-free beverages before food. It’s easy to mistake the signs of dehydration for hunger. By drinking a glass of water or another unsweetened beverage before every meal, you can stay hydrated and reduce your food intake. This can be part of a healthy weight loss plan.
6. Occasionally consume electrolyte powders and drinks. Working out in the heat or sweating profusely can unbalance electrolytes in the body. The Cleveland Clinic says electrolytes, which include sodium, calcium, and potassium, help the body regulate chemical reactions and maintain balance between fluids inside and outside of cells. An electrolyte-infused beverage can help replenish these lost substances.
On the subject of hydration, don’t forget your furbabies!
The Veterinary Emergency Group says symptoms of mild dehydration can include:
• Dry nose, although this also can be a signal of other problems, like fever.
• Excessive drooling occurs as the dog tries to cool down its body.
• A dehydrated dog can exhibit signs of fatigue, including a reluctance to move around.
• Sticky gums
As the dog becomes more dehydrated, the following symptoms can develop:
• Loss of elasticity of the skin.
• Loss of appetite.
• Thickening of the dog’s saliva.
• Gums may go from sticky to dry.
• Excessive panting may begin.
• Vomiting or diarrhea also may occur.
• Dehydration causes the body to redistribute fluid lost, which may be pulled from the eyes, causing the eyes to appear sunken.
If a dog appears dehydrated, you can start offering small amounts of water to rehydrate the animal slowly, says Northeast Veterinary Referral Hospital. It’s essential to call the veterinarian and get further advice regarding how to address dehydration. Some vets may suggest offering an electrolyte-enhanced fluid like Pedialyte so electrolyte loss does not affect organs. The vet may want you to come into the office so the dog can receive intravenous fluids, says the American Kennel Club.
The best way to treat dehydration is to prevent it in the first place. Provide dogs with a constant supply of clean, clear water at all times. The amount of water must increase if the dog spends time outdoors in hot weather or exercising.
Cats also are prone to dehydration and can exhibit the same symptoms as dogs. So, cat owners must also diligently check for dehydration symptoms in their pets.
