Proper Hydration in the Summer Heat

The summer heat can be intense in northern Nevada, and it is important to pay attention to staying hydrated during your daily activities. Sarah Trinajstich, MS, RD, LD, clinical dietitian at Sierra Medical Center, explains that while drinking enough water should be your number one priority, fruits and vegetables can also be a great way to hydrate your body.

How much water should I be drinking?

Water intake guidelines differ for children and adults. For children under the age of eight, they should be drinking their age in 8-ounce glasses. For example, if your child is three, they should aim to drink three 8-ounce glasses. Children 8 years and older should aim to drink eight 8-ounce glasses of water every day. Adults tend to lose water through sweat at a faster rate, so it is recommended they drink about 2.5 liters of water, or about ten 8-ounce glasses, every day. These are just guidelines, and amounts should be adjusted depending on the level of physical activity.

What fruits and vegetables can supplement hydration in the summer?

It can sometimes be difficult to drink enough water to stay properly hydrated, but some fruits and vegetables with high water content can take the boredom out of drinking plain water.

Fruits and vegetables high in water content include:

• Watermelon
• Peaches
• Apples
• Oranges
• Grapes
• Cucumbers
• Zucchini
• Tomatoes
• Lettuces

You can find creative ways to incorporate these hydrating foods in your daily cooking and snacks. In addition, the minerals in fruits and vegetables can also help replace electrolytes lost when sweating.

How do I know if I am becoming dehydrated?

Symptoms of dehydration include muscle cramps, infrequent urination and/or dark-colored urine, dizziness or lightheadedness, or dry mouth, lips and tongue.

If you experience any of these symptoms, have a drink containing electrolytes, like a sports drink, or water. If your symptoms are not alleviated in a short period of time, go to the closest emergency department.

Learn more about Northern Nevada Health System’s 24/7 ER locations and Urgent Care clinics