Hooray for Summer! School is out and everyone is ready for some fun in the sun. With the summer weather, though, comes increased risk of dehydration. The Tuscarawas County Health Department wants to remind families to stay healthy and stay hydrated!
This is Public Health is brought to you in partnership with the Tuscarawas County Health Department.
Our bodies need water. Proper hydration is a key factor for our physical and mental health. The CDC reminds us that water helps our bodies:
- Keep a normal temperature.
- Lubricate and cushion joints.
- Protect your spinal cord and other sensitive tissues.
- Get rid of waste through urination, perspiration, and bowel movements.
The Mayo Clinic warns us that even with the best intentions and effort, dehydration can occur — especially while you’re having fun in the summer sun. Signs of dehydration include:
- Thirst
- Flushed skin
- Headache
- Fatigue
- Increased body temperature
- Weakness
- Dizziness
- Faster breathing and pulse rate
- Dry mouth
- Irritability
- Constipation
- Nausea
- Vomiting
- Dark urine
How to Prevent Dehydration
The best way to prevent dehydration is to stay hydrated of course! Water provides the best source of hydration. The CDC provides these tips for drinking more of it:
- Carry a reusable water bottle with you.
- Freeze water in freezer-safe bottles for ice-cold water all day.
- Choose water over sugary drinks.
- Opt for water when eating out.
- Serve water during meals.
- Add a wedge of lime or lemon to your water.
There are other ways to maintain optimum hydration. The Mayo Clinic gives this advice:
- Drink about 8 ounces of water upon waking and before bedtime. (Did you know your body loses water while you sleep?)
- Throughout the day, drink water to maintain a healthy balance. Don’t wait until you are thirsty to start guzzling down your ounces. Were you aware that by the time you start to feel thirsty, you could have lost two or three cups of your total body water composition? Wow!
- Coffee and tea provide a significant amount of hydration. Opt for sugar-free and skip the cream.
- Infuse water with slices of fruit, vegetables, or herbs for a refreshing and tasty boost.
- Use a favorite water bottle. This is a fun way to show off your personality and enjoy every sip.
- Don’t substitute alcohol for water. It is a diuretic that will cause you to become dehydrated. (And, no, the ice doesn’t count!)
- Eat foods that are hydrating such as:
- Cucumbers
- Celery
- Tomatoes
- Watermelon
- Strawberries
- Grapefruit
- Peppers
- Cauliflower
- Spinach
- Radishes
- Broccoli
It’s also important to stay cool in the summer months. Check out these tips:
- Wear a wide-brimmed hat
- Opt for light-colored clothing
- Wear loose-fitting lightweight clothes in a breathable fabric
- Mist yourself with a spray bottle when you feel overheated
What to do if you’re experiencing dehydration
The Mayo Clinic advises that if you or someone you’re with is experiencing signs of dehydration, the first thing to reach for is — you guessed it — a glass (or two) of water. Yes, water is the best when it comes to hydration. If your body is depleted of nutrients and electrolytes, however, you may want to try these other options that will have you replenished and hydrated in no time:
- Electrolyte-infused water
- Pedialyte
- Gatorade
- Coconut water
- Watermelon — as its name implies, it contains 92 percent water!
The Tuscarawas County Health Department is here to help you and your family stay hydrated and healthy this summer!
“If you need a medical provider, the Tuscarawas County Health Department Medical Office welcomes new patients 12 and older. Call 330-343-5555, ext. 1810 to make an appointment. Daytime and evening appointments are available. Most insurances are accepted, including Medicare and Medicaid. A sliding fee discount is available for eligible patients. For emergency medical help, always go to the nearest Emergency Department and/or call 911.”
