How to Stay Hydrated

The frizz in my hair means summer is definitely here. But along with the frizz-causing heat and humidity comes all the summer fun: pool parties, camp, and outdoor activities. Unfortunately, these activities can also bring the unwanted party guest, dehydration. Many of us are so caught up in the sweaty fun that we forget how much water we need to be drinking. Here are 5 tips to help you stay hydrated in this Texas heat:

1. Know Symptoms of Dehydration

Did you know that if you are thirsty, you may already be dehydrated? People feel thirsty when they have already lost around 2 – 3% of their body’s water.

Thirst, dry lips and mouth, and dark urine are among the early signs of dehydration. Confusion, muscle cramps, fatigue, and increased heart rate can indicate that you are in the advanced stages of dehydration. So be mindful of how you feel while you’re outside enjoying the sun and check out the Baylor Scott & White Health dehydration guide.

2. Avoid Alcohol and Sugar

Both high levels of alcohol and sugar in your blood can cause more frequent urination, thus your body is losing water. And if you aren’t replenishing that water as you go, dehydration can set in quickly. Make sure that if you really do want to down that fun drink to chug 8 ounces of water first!

3. Drink Water

The rule of thumb I follow is to drink half of my body weight in ounces of water per day. Baylor Scott & White Sportscare recommends the following for athletes:

  • Drink 16 – 24 ounces of water about an hour before you workout
  • Drink another 4 – 8 ounces immediately before the activity
  • Drink 6 – 8 ounces of water every 20 minutes during exercise
  • After activity, drink 20 – 24 ounces of water for every pound of fluid lost.

That may seem like a lot, but consider this…according to the National Kidney Foundation, “about 60 – 70% of your body is made up of water, and every part of your body needs it to function properly.” Download your free Drink More Water guide here, including fruit-infused water recipes.

4. Know the Color Your Pee Should Be

If you are properly hydrated, your urine should appear pale yellow. Bright yellow, orange, or brown urine can indicate that you are severely dehydrated. Here is a handy card to reference so you always know what color your pee should be. It’s important to note that some vitamins and food can change the color of your urine, so if you’re concerned, it’s best to contact your physician.

5. Hydrate Your Face

Now we all know how important it is to hydrate your body, right? RIGHT? But, did you know it’s equally as important to keep your skin hydrated? Summer also means sunscreen, and while we definitely need the zinc in sunscreen to protect us from the sun, it can also dry out your skin. So hydrating your skin with a moisturizer after a long summer day will help keep the dermatologist away!