How to Stay Hydrated This Summer

With the summer months quickly approaching, it’s imperative to know how to stay hydrated during the hot weather. We spoke with HOI Sports Medicine physician, Kevin Parvaresh, MD, to get his expertise on the subject.

Q: Besides drinking water, what can we do to stay hydrated? Are there foods that can help?
A: Fruits and vegetables are packed with good hydration. Utilizing these foods for a snack between meals can also help maintain hydration.

Q: Are there certain things I should avoid that might dehydrate me?
A: Very salty foods can cause dehydration, in addition to caffeinated drinks or alcoholic drinks.

Q: Is coffee dehydrating? How about alcohol?
A: Yes, caffeinated and alcoholic drinks can dehydrate you. This is because they cause your body to stop production of a hormone that can otherwise save water in your kidneys. It is recommended to drink extra water if you are going to consume caffeinated or alcoholic beverages to counteract this effect.

Q: Why is it important to stay hydrated?
A: Adequate hydration is important for nearly all the cells in the body. This is necessary to ensure adequate function, as well as prevent tissue destruction. This will also help you maintain your overall health and prevent possible complications of dehydration.

Q: How much water should I be drinking every day?
A: There's no perfect amount of water one should be drinking daily. The amount of water you consume depends on body size, weight, as well as consumption of other hydrating foods. Typically, we recommend drinking water throughout the day to maintain hydration. Signs of dehydration can trigger the need for future water, including a dry mouth, or very dark urine.

Q: Anything else to know about staying hydrated?
A: Expensive electrolyte drinks are not necessary to maintain hydration. The best way to stay hydrated is to drink a good, clean source of water and eat fresh fruits and vegetables throughout the day.