By Patricia Guth

Hot, hot, hot! There’s no denying that desert summers can be less than comfortable–from the minute you step outside until you’re comfortably tucked back into your favorite air conditioned space. Many people avoid being outdoors altogether, but there are plenty of individuals that must work under the sun and others who simply enjoy being active outdoors. Either way, when the mercury climbs, staying hydrated is paramount to good health and essential in avoiding potentially deadly consequences.

Dehydration, Red Alert

As you sweat, the tissues beneath the skin cool, keeping your body from burning up. But sweating also threatens normal bodily functions by reducing the body’s water level. Failure to replenish lost water results in symptoms of dehydration that may include severe fatigue, dry mouth, flushed skinned, lightheadedness, dry cough, and the inability to urinate or dark-colored urine.  

These symptoms are largely caused by the loss of sodium and other electrolytes (potassium, calcium, magnesium, chloride, bicarbonate, phosphorus and sulfur). Sodium serves to retain water in the bloodstream; however, the body loses about 900-1400 milligrams of sodium per liter of sweat. Electrolytes help the body process “electrical” signals for communication within the nervous system, brain and muscles. Hence, when electrolytes are low, the body simply doesn’t function properly.

Thirst Busters

Many people don’t drink until they feel thirsty, when, in fact, thirst is the first sign the body is already getting dehydrated. The trick to avoiding dehydration, then, is staying one step ahead of the game by knowing what, how much and when to drink, as well as what to avoid.

Basic H2O

Most experts maintain that plain old water is ample for hydration, especially for those who are only planning to be active for about an hour or two. The key is consuming enough. Exercise gurus recommend drinking at least 16 ounces of water about two hours before heading outside. The American College of Sports Medicine recommends also drinking one cup (8 oz) of water or other hydrating beverage every 15-20 minutes during exercise. When the activity is complete, it’s best to drink another 2-3 cups within the next hour so the body continues to replace the fluids that have been lost.

Sports Drinks: Bust or Must

For those exercising at high intensity and for more than 60 minutes at a time, sports drinks have some advantages over water. In general, they replace carbohydrates, which help delay muscle fatigue, and also ramp up electrolytes. For best results, look for a label that lists 110-220 mg per 8 oz for sodium content and a carb concentration of 4 to 6 percent and not more than 8 percent. Gatorade and Powerade fit the bill with good concentrations of hydrating elements, as do their lower calorie counterparts Gatorade G-2 and Powerade Zero. Additionally, Gatorade G-2 comes in individual powder packets you can mix into a bottle of water for quick, on-the-go hydration.  

Fortified and flavored waters seem to be popular with sports enthusiasts these days as well, but don’t quite measure up to gold hydrating standards for highly active individuals. Propel Fitness Water contains less sugar and fewer calories, but lags behind with only 75 mg sodium. Similarly, Coca-Cola’s colorful Vitaminwater contains no sodium, though it does contain some electrolytes.

The jury is still out on “electrolyte” and “ionized” waters, the latter of which is touted to have three to six times the hydration capabilities of regular water. There is no solid, scientific evidence to suggest these waters make good on their claims, and in the case of ionized water, most chemists maintain they’re just another way for manufacturers to cash in on the sports drink craze.

Just Say No

Simply put, some beverages, like those containing alcohol and caffeine, dehydrate by pulling water from the body. Most popular energy beverages fall into this category. Though many people opt to drink these before, during or after workouts, experts caution that a typical energy beverage containing soft drink, nutritional supplements and caffeine can dehydrate the body and cause heart palpitations. Furthermore, the large quantity of glucose in these drinks acts as a diuretic, causing severe dehydration when consumed in excess.  

Fruit juices, while they may seem healthy, have too many carbohydrates and not enough sodium. Exercise professionals maintain that some carbohydrates are necessary for extended work-out sessions because they provide energy to help delay fatigue. Those exercising for less than an hour, however, needn’t worry about carbs, says Kristine Clark, Ph.D., RD, FACSM, director of sports nutrition for Penn State University.

Essential Snacks

A portion of the water the body needs can come from healthy, hydrating snacks as well as from beverages. Foods with high water content include watermelon, broccoli, lettuce, grapefruit, carrots, apples and yogurt. Consuming just one-half to one cup of a few of these tasty foods before exercise can help quench the body’s thirst.

Hydrating Habits

Staying hydrated, even during the hot summer months, can be as simple as developing some regular habits that can keep you healthy all year long. Nutritionists suggest that everyone start and end their day with a glass of water. It’s also a good idea to drink an additional glass of water or other hydrating beverage with each meal, consume a full glass every time you take a pill, and remember to take other frequent hydration breaks during the day.

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