It is getting HOT outside! Warm weather means enjoying the great outdoors, running outside, hanging out at the beach (or in the park), having drinks on the outdoor patio, and, of course, SWEATING more. Though drinking water is essential no matter what the season, it is especially important when the temperatures rise. Keep these things in mind while you’re out enjoying the sun (or staying in an air conditioned building)…

If you are EXERCISING, remember to drink water before, during, and after your workout. Sweating is your body’s mechanism for cooling down. As sweat evaporates, the body cools. Dehydration can cause muscle fatigue, loss of coordination, heat exhaustion, and possibly heat stroke. Be sure to practice carrying a water bottle with you! For high intensity workouts, replace electrolytes lost in sweat with a sports drink.

By the way, if you’re looking for a great way to work out AND make your miles more meaningful, check out the American Cancer Society’s Charity Runner program at charityrunner.org. Or if you would rather just help with the fight against cancer and donate to the cause, click here.

If you are OUT IN THE HEAT, keep a water bottle with you to sip on throughout the day. By the time your body signals that you are thirsty, you are already on your way to dehydration. Keep in mind that sometimes thirst signals can be mistaken for hunger signals. If you are hungry at odd times during the day, try drinking water before grabbing a snack. Your body may just be craving water!

If you are ENJOYING A COLD BEER (or whatever your choice of alcoholic beverage), remember that alcohol is a diuretic, meaning that it will make you lose more fluid through urination. Be sure to drink plenty of water to replace what you are losing. And keep in mind that drinking water may actually help reduce the unpleasant symptoms of a hang over!

If you are STAYING INSIDE, you need water too! Even if you do not feel it, water is lost from basic every day activities. Water is an essential component of the human body. It is involved in all of the chemical reactions going on in your body and therefore is very important for your metabolism. Be sure to sip on water throughout the day. The amount varies from individual to individual. As a rule of thumb, the number of ounces you need is your weight in kilograms (divide your weight in pounds by 2.2). Another way to tell if you are drinking enough fluid is by the color of your urine – pale yellow means you are probably getting enough, while dark yellow means you need to drink more. Find it tough to drink enough water? Try adding flavors to it – squeeze some lemon or orange into it, or try a non-caloric flavored sweetener like Crystal Light. Also, keep in mind that juices, teas, soups, and even fruits and vegetables all contain water!

So, no matter what your plans are this summer, keep that water bottle on hand! As a side note, be good to the environment and get a reusable water bottle (or at least recycle the plastic ones)!

I would like to thank Tina Gowin, Dietetic Intern, NewYork-Presbyterian Hospital for writing this article.

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