How to Hydrate in the Heat

After a much needed break, we've re-tooled, re-energized, & recharged. Speaking of recharging, it sure has gotten hot! Even slight dehydration can negatively affect both how you feel & perform. In extreme or lengthy situations, dehydration can be deadly. Many questions (& even some myths) about hydration exists. So, here's a quick how-to guide!

* How much do I need to drink?
The old "rule" of 64 ounces (8 cups) per day is a myth. The amount really depends on a lot of factors.
- Some experts suggest drinking half your weight (e.g., a 150lb person would drink 75 ounces while a 200lb person would drink 100 ounces). To personalize, 8 ounces = 1 cup. Some conditions may actually require more.
- Hydration isn't a "one & done" thing. It takes time &, for best results, needs to be sustained.
- Some health issues & medications may further impact sweating & hydration needs.
- General rule of thumb:  If you're sweating (regardless of why), you'll need more fluids.

* Do I have to drink water?
Water is a great option for most people in most situations. It is easily handled by your body & is often cheaper than other options. However, fluids from foods (like fruits, veggies, soup, etc.) & other drinks usually count. It may be wise to limit caffeinated beverages (experts disagree on whether its hydration effect). Avoid energy drinks. Sports drinks tend to be recommended for those who are active for an extended time, especially in hot or humid areas.

* How do I know if I'm hydrated?
Thirst is often a late sign! Consider looking at your urine color. Clear to a pale yellow color often signals hydration. Unfortunately, this approach isn't perfect. Certain foods, medications, or supplements can impact color. Drinking a lot of water quickly can also dilute urine (falsely lighten). Also, consider how you feel. Dehydration can cause a headache, tired feelings, etc.

For more info, check out:
- WebMD's 11 Easy Ways to Get More Water (includes tips for the non-water enthusiasts)
- US News' Tips on Hydration From Sports Dietitians (more tips from the pros)
- NCAA's Assess Your Hydration Status (chart with urine colors)
- American Heart Association's Staying Hydrated - Staying Healthy (includes tips for those with health & medicine concerns)
- NIOSH's Protect Your Workers From Heat Stress (infograph)
- CDC's Extreme Heat (brochure that includes warning signs of heat illnesses)

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