Summer Hydration Tips

Staying hydrated during the summer is one of the most important things to staying healthy and alert in the Florida heat. Known as one of the hottest and most humid states in the U.S., it is critical to stay hydrated when working outdoors in Florida or visiting one of its many beaches or amusement parks. Check out a few of our summer hydration tips courtesy of Water Boy Inc. below!

Summer Hydration Tips – How to Stay Hydrated in Florida

Hydration Tip #1 – Don’t Get Thirsty

We all know drinking water is important, but did you know that if you feel thirsty, you’re already dehydrated? We recommend keeping a water bottle handy (carry a spill-proof water bottle with you, keep plenty of water in a cooler, etc.) so you can sip on water throughout the course of the day.

Hydration Tip #2 – Drink Water Before, During & After Exercise or Going Outside

They don’t call Florida “The Sunshine State” for nothing. Staying hydrated does not necessarily mean you should only drink water while you’re exercising or going outside. It’s important to drink plenty of water before, during, and after exercising or spending long periods of time outside.

Doing so ensures your body is properly hydrated and prepared for the heat exposure before taking your first step outdoors. Drinking water while you are outside helps replenish lost fluids during exercise or while you were outdoors, and drinking water after you have returned inside helps continue to replenish lost bodily fluids.

Hydration Tip #3 – Take a Break Every Hour

Even if you don’t feel tired or dehydrated, it’s best to spend at least 10 minutes in the shade every hour to help your body recover from the extreme heat – especially in Florida. If you’re at the beach, take a few minutes to rest under an umbrella, patio, or awning. If you’re at one of the many Florida theme parks, find a shaded area (restaurant, trees, souvenir shop, etc.) to relax and step out of the sun.

Hydration Tip #4 – Avoid Alcohol the Day Before or After Long Periods of Sun Exposure

Alcohol reduces the amount of ADH (anti-diuretic hormone) produced by the human body, causing the percentage of salt present in your body to increase. So, when the body is dehydrated, the percentage of ADH in your body will be even higher than normal.

Being hungover isn’t fun, but being hungover and dehydrated is a health risk. Be sure to drink plenty of water!

Hydration Tip #5 – Drink 1/3 Your Body Weight In Ounces

It is recommended to drink approximately 1/3 your body weight in ounces in order to stay properly hydrated. During extreme heat, you may drink more than the suggest 1/3 amount of water to stay hydrated.

For example, if you weigh 150 pounds, drink 50 oz. of water per day (150 x 1/3 = 50).

  • 175 pounds = 58 oz. of water drank per day
  • 200 pounds = 66 oz. of water drank per day

Effects of Dehydration

Dehydration is the excessive loss of body water. With this loss comes the disruption of metabolic processes, making it harder for your body to digest foods and store calories, ultimately causing extreme fatigue of the body. Dehydration occurs when the amount of water lost is greater than the amount of water consumed. So, when you spend a long time outdoors in the Florida heat – whether you’re walking around Miami Beach or spending the day at Busch Gardens or Disney World – be sure to drink plenty of fluids.

Dehydration can lead to:

  • Confusion
  • Dizziness or fainting
  • Rapid heart rate
  • Seizures
  • Death

Signs and Symptoms of Dehydration

How do you know if you’re dehydrated? There are many symptoms of dehydration, including:

  • Loss of appetite
  • Dry skin (you no longer sweat)
  • Decreased urine volume or abnormally dark urine
  • Unexplained tiredness
  • Irritability
  • Rapid breathing
  • Dizziness

If you or anyone you know experiences the above warning signs of dehydration, be sure to drink more fluids and seek medical attention as soon as possible.

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