As the weather starts to heat up, it’s important to be aware of the dangers of dehydration.  Even mild dehydration can cause problems with your mood, energy and cognitive function? Read on for tips to stay hydrated during summer heat.

What are the symptoms of dehydration?

Dehydration occurs when the body doesn’t have enough water to function properly. It occurs during any season, but especially in the summer.  Hot weather, combined with increased time outside causes people more likely to perspire.

Dehydration symptoms include: thirst, dry mouth, fatigue, lightheadedness, dizziness, headache, dark urine, and decreased urination. If you experience these symptoms, drink fluids and seek medical attention if symptoms persist. By taking simple steps to stay hydrated, you can help prevent dehydration and enjoy a summer full of good health.

How does dehydration affect the brain?

Dehydration can have a serious impact on the brain. When the body’s dehydrated, it cannot function properly.  Water is essential for transporting nutrients and oxygen to the cells. Without enough water, the cells cannot function properly and begin to die.

Dehydration can cause summer brain fog.  Brain fog is a condition characterized by fatigue, confusion, and memory problems. It can also cause headaches, dizziness, and difficulty concentrating. In severe cases, dehydration can lead to coma or even death. Therefore, it’s important to stay hydrated, especially in hot weather. Drink plenty of fluids and avoid strenuous activity during the hottest hours of the day.

Read on for 5 ways to prevent dehydration this summer.

5 Ways to Prevent Dehydration

1. Sip water regularly: Carry a water bottle with you wherever you go.  Add slices of fresh fruit or cucumbers for an extra boost in flavor and vitamins.
2. Eat hydrating foods: Fresh produce is an excellent source of water.  Fruits and vegetables high in water are watermelon, strawberries, cucumber, lettuce and peaches.  They’re all seasonal summer foods and should be easy to find at your farmers market. 
3. Limit caffeine and alcohol: Both caffeine and alcohol are dehydrating.  Keep it to a minimum to prevent dehydration.  Upon waking, drink a glass of water before your coffee.  Same goes before enjoying a summer cocktail or glass of wine.  If you plan on having more than one alcoholic beverage, alternate with glasses of water. 
4. Hydrate more with exercise: Staying hydrated before exercise is very important during the summer months.  Drink a glass of water before exercise, sip during and finish with two glasses after your workout.  Still thirsty?  Keep drinking and eat a meal that contains hydrating produce listed above.
5. Know how much water your body needs: Knowledge is power. The National Academies of Sciences, Engineering, and Medicine suggest women drink 11 cups of fluid and men get 16 cups. It doesn’t have to all be water.  That can include water dense produce, juice and decaffeinated teas. 

Summer’s in full swing!  With the hotter temperatures, it’s important to take precautions against dehydration. Dehydration can have negative effects on the body, including the brain. That’s why it’s crucial to stay hydrated during summer heat by following these simple tips.  Looking for an indoor exercise this summer to avoid the heat? Visit ProHealth Pilates in Peachtree City for a fun and invigorating Pilates class.