By Barbara Worley, FACS Agent, UGA Extension Forsyth County
Remembering to stay hydrated is always difficult when Georgia summers bring stifling heat. Add the element of wearing masks due to COVID-19, and drinking enough fluid becomes an even trickier task. But forgetting to drink water and other hydrating fluids can cause dehydration and associated negative health impacts.
Signs of mild to moderate dehydration include dry mouth, fatigue, thirst, decreased urine output, dry skin, headache, constipation, and dizziness or lightheadedness.
As we move around and take part in outdoor activities, the dangers of overheating and becoming dehydrated are a great risk. Drinking water to stay hydrated is an important part of keeping our families safe, healthy, and happy this summer.
Our bodies must stay hydrated to function properly. The amount of water needed to stay hydrated varies from one person to the next. As a good rule of thumb, we can determine the amount of water we need by dividing our body weight in pounds by half. This number represents the minimum number of ounces we should be drink daily. For example, someone who weighs 120 pounds should drink 60 ounces of water each day. Weather and activity level may require us to drink more water.
Some water can be taken into the body through foods. With a healthy and well-balanced diet, about 20% of water consumption is from food. Some foods, such as watermelon and strawberries, are comprised of nearly 90% water.
Follow these helpful tips from University of Georgia Extension to stay hydrated:
- Drink water with every snack or meal.
- Drink plenty of water after working out and/or playing outside.
- Keep a bottle of water in easy reach throughout the day – at your desk, in your bag, and in your child’s backpack.
- Utilize reusable water bottles to prevent unwanted waste.
- Make your own fruit sodas. Half-fill a pitcher or glass with 100% fruit juice, then top off with seltzer water.
- Instead of fruit flavored beverages or sports drinks, drink 100% fruit juice with no added sugars.
- Make your own flavored water by adding slices of limes, lemons, oranges, watermelon, cucumbers, mint, or basil.
- Avoid sodas and alcoholic beverages.
Make smart choices to quench your thirst and stay well hydrated in the summer heat before, during, and after outdoor activities. And remember, pets need plenty of fresh water to stay cool and hydrated, too.