Posted by: Duke Raleigh Hospital | July 2, 2012

Cool Down While it Heats Up

Baseball games, pool days, beach trips; that’s what summer is all about! Just make sure that you stay safe while enjoying your summer fun in the sun!

By Lindsay Kovacic, RD LDN

As it heats up and we remain on the go- it’s more important than ever to stay hydrated and cool down during these excessive temperatures to ultimately, prevent dehydration.

Fluid is essential; it has several roles: it helps move nutrients and waste through the body,  aids in regulating blood pressure and body temperature as well as, lowers your risk for dehydration and heat stroke while serving as a protect ant to your joints and organs.

How to make sure your getting enough? Everyone is a little different; intake varies between infants, teens, adults, elderly folks and even breastfeeding mothers.  It may also depend on your gender and level of physical activity.

It’s best to keep in mind that your total fluid intake can include water as well as, milk, coffee, tea and juice.  Some fruits and vegetables also contain high amounts of water. A good goal would be 8-10, 8 ounce glasses daily (total of 64 to 80 ounces per day). Remember to drink more fluids when you are very active and out in hot weather.

Tips to incorporate more fluids:
– Carry a water bottle with you.
– Choose water when you are thirsty; avoid soft drinks when possible.
– Limit caffeinated beverages to 3 cups per day.
– Take sips during meals, snacks and throughout the day at work or while you are out.
– Soups, milk, vegetable fruit juices can also help meet needs.
– Don’t like plan water? Add fruit slices to it to “spice it up” (strawberries, lemon and lime are some of my favorites).
– Eat your water; snacking on water-filled foods like watermelon.

Signs of dehydration; some tell tale signs of dehydration may include: headache, dizziness, increased heart rate, thirst, dry lips and/or mouth, flushed skin and dark yellow, strong smelling urine.


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