water.jpegWith the sweltering summer months upon us, it is crucial to prioritize staying hydrated. As temperatures rise, our bodies lose more water through sweat, making it imperative to replenish fluids consistently.

At Epic Medical, situated in scenic Fox Chapel, we are committed to providing exceptional family and concierge care, focusing on comprehensive medical services. Led by  Dr. Eric Skvarla andKristine Watson, FNP, our team is dedicated to ensuring your optimal health and well-being. Schedule a consultation with us today to learn more about how we can help you stay healthy this summer and beyond.

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Looking for practical tips to beat the summer heat and stay hydrated? Keep reading to discover easy ways to take care of your body during the hottest months of the year.

The Importance of Water Intake

Proper hydration is a fundamental aspect of maintaining good health, especially during the hot summer months. Our bodies are composed of approximately 60% water, which is vital for numerous functions, including temperature regulation, joint lubrication, nutrient transportation, and waste elimination. As temperatures rise, fluid loss increases through perspiration, making it imperative to consistently replenish these lost fluids.

How Much Fluid to Drink Each Day

Age Group

Total Daily Fluid Intake (Litres)

Total Daily Fluid Intake (Cups)

Infants 0–6 months

0.7

Infants 7–12 months

0.8 

Girls and boys 1–3 years

1.0

4 cups

Girls and boys 4–8 years

1.2

5 cups

Boys 9–13 years

1.6

6 cups

Girls 9–13 years

1.4

5–6 cups

Boys 14–18 years

1.9

7–8 cups

Girls 14–18 years

1.6

6 cups

Men 19 years+

2.6

10 cups

Women 19 years+

2.1

8 cups

Pregnant girls 14–18 years

1.8

7 cups

Pregnant women 19 years+

2.3

9 cups

Lactating girls 14–18 years

2.3

9 cups

Lactating women 19 years+

2.6

10 cups

While these are general recommendations, individual needs may vary depending on factors such as climate, exercise intensity, and medical conditions. It is essential to listen to your body's signals, as well as advice from your doctor, and increase fluid intake accordingly.

Recognizing Dehydration Signs

It's easy to underestimate the amount of water our bodies lose during hot summer days, especially if we're not actively engaging in physical activity. That's why it's essential to recognize the signs of dehydration before it becomes a severe issue.

Some common signs of dehydration include:

  • Thirst
  • Dry mouth or lips
  • Headache
  • Fatigue or weakness
  • Dark-colored urine
  • Dizziness or lightheadedness
  • Muscle cramps

If you experience any of these symptoms, it's essential to take a break and hydrate immediately. Ignoring these signs can lead to more severe complications such as heat exhaustion or heat stroke.

Practical Ways to Stay Cool & Hydrated

Now that we understand the importance of proper hydration and how to recognize dehydration signs let's explore practical ways to stay cool and hydrated during the hot weather:

1. Carry a Water Bottle With You at All Times

Having water readily available is essential for staying hydrated throughout the day. Invest in a reusable water bottle and bring it with you wherever you go. Refill it regularly and make sure to take sips throughout the day, even if you don't feel thirsty.

2. Eat Hydrating Foods

Fruits and vegetables with a high water content, such as watermelon, cucumber, strawberries, and lettuce, can also help keep you hydrated. Snack on these foods throughout the day for an added hydration boost.

3. Avoid Sugary or Alcoholic Drinks

While it may be tempting to reach for a cold soda or cocktail to cool down during the summer months, these beverages can actually contribute to dehydration due to their diuretic effects. Stick to water or unsweetened drinks to stay properly hydrated.

4. Take Frequent Breaks in Shaded or Air-Conditioned Areas

If you're spending extended periods outdoors, make sure to take frequent breaks in shaded or air-conditioned areas. If you don't have air conditioning at home, try a shopping center, movie theater, or public library. This will give your body a chance to cool down and help prevent excessive fluid loss through sweat.

5. Wear Light-Colored, Loose-Fitting Clothing

Dark-colored clothing absorbs more heat from the sun, making it harder for your body to stay cool. Opt for light-colored, loose-fitting clothing that allows for better air circulation and helps keep your body temperature regulated.

6. Don't Wait Until You're Thirsty to Rehydrate

Instead of waiting until you feel thirsty, make it a habit to drink plenty of water throughout the day. Set reminders or use an app to track your water intake and ensure you're staying hydrated consistently. 

7. Consider Electrolyte Replacement Drinks

For those engaging in high-intensity, vigorous exercise in very hot weather, it may be necessary to replenish electrolytes lost through sweat. Sports drinks can help with this, but make sure to choose one with minimal added sugars and opt for coconut water or electrolyte tablets as natural alternatives.

Stay Cool This Summer with Epic Medical!

Staying hydrated during the summer is crucial for your overall health and well-being. Make sure to follow these practical tips to beat the heat and stay hydrated. At Epic Medical, we are committed to providing  comprehensive medical services and helping our patients stay healthy all year round.

If you experience persistent dehydration or have questions about your health,  schedule an appointment with  Dr. Eric Skvarla andKristine Watson, FNP today. Let us help you stay healthy and hydrated this summer and beyond!

Request An Appointment