Feeling the Heat? Tips to Stay Hydrated & Cool.

The temperatures may be coming down in the up coming days, but throughout the rest of the summer, the temperatures will continue to climb. We still need to do our daily routines like going to work, taking the kids to school, running errands, and managing things at home.

As sweat evaporates from the skin, it removes heat, but in the process we lose water and electrolytes. We hear the word electrolytes thrown around a lot, especially in sports, but has anyone ever told you what our electrolytes really do for us, and what can happen if they are lost and not replenished? Electrolytes help regulate hydration, nerve signaling, muscle contraction, blood pressure and normal heart function,. When there is an imbalance, it can show up in several ways: muscle cramps, weakness or fatigue, headache, dizziness or lightheadedness, nausea, compromised exercise or physical performance, confusion or difficulty concentrating. In severe cases, even abnormal heart rhythms or seizures can occur.

For an ordinary day, water intake plus a balanced diet is generally enough to maintain hydration. But when you’re sweating heavily, exercising outdoors, working in the heat for hours, or spending prolonged periods outside, electrolyte replacement becomes more relevant. OSHA specifically recommends access to electrolyte-containing beverages for prolonged work in the heat because sweating results in electrolyte losses.

Here are a few practical ways to stay hydrated and cool:
1. Don’t wait until you’re extremely thirsty. Drink regularly throughout the day. During sustained activity in significant heat, OSHA guidance uses roughly 8 oz of cool water every 15–20 minutes as a benchmark. Other beverages that hydrate include coconut water, electrolyte water, and a homemade water plus squeeze of lemon or lime and a pinch of salt provide hydration, and a small amount of sodium, chloride, and potassium.

2. Hydrate with food as well. Fruits and vegetables contain a high percentage of water. Consider watermelon, berries, oranges, peaches, cucumber, tomatoes, lettuce and other fruits or vegetables that contribute both fluid and nutrients.

3. Use electrolytes strategically. They’re most useful with prolonged and heavy sweating rather than something everyone needs to add to every glass of water. Regular meals and intermittent healthy snacks like bananas, generally provide the electrolytes needed during less strenuous conditions.

4. Choose cool foods and drinks. Cold water, chilled fruit, smoothies, yogurt, salads and similar foods can be particularly appealing when it’s hot. Cold fluids may also provide some direct body-cooling benefit during heat exposure.

5. Be thoughtful with alcohol. Alcohol suppresses vasopressin (antidiuretic hormone, or ADH) , a hormone that normally tells your kidneys to conserve water. With less vasopressin activity, you can urinate more and lose additional fluid. Depending on the amount of alcohol consumed, alcohol can impair judgment as well, making it easier to miss early symptoms of heat illness in addition to fluid loss.

6. Help your body cool itself. Wear lightweight, loose-fitting, light-colored clothing; stay out of direct sun; move strenuous activities to the cooler morning and evening hours; and use air conditioning or another cool environment when temperatures become excessive. A cool shower or bath can help as well.

7. Slow down and find a moment to take a break. There are benefits to being more thoughtful as we move throughout the day. First, when we slow down we’re not excerting less energy, less likely to over extend ourselves in the heat. We’re also able to notice changes in our body and mind that we wouldn’t otherwise see. This allows us to see if we’ve done too much. We can even make better decisions about what to do at any given moment: moving to a shaded area, drink more fluids, etc.

The key is to stay hydrated, stay cool, and be mindful throughout your day.

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