While the heat allows more opportunities for outdoor activities, it also means you need to be prepared with a strategy to stay hydrated during the summer season.

Summer season is still here, which often means trips to the beach, hikes in the canyon, and barbeques with friends and family. While having fun outside, it’s important to stay hydrated during these hot months.

When you’re dehydrated, your cardiovascular system has to work harder to efficiently pump blood. Your body needs a certain amount of fluid and electrolytes to function properly, and the summer heat can wipe out those fluids fast. To avoid dehydration, heat stroke, and other heat-related illnesses, you must be prepared with an arsenal of ways to stay hydrated.

Here are our top four recommendations to beat the heat and stay hydrated this summer season.

Drink Plenty of Water

Preventing excessive dehydration is much easier than reacting to it. The best way to stay hydrated is to establish a habit of drinking plenty of water. Daily fluid intake recommendations vary from person to person by age, sex, pregnancy, and breastfeeding. If you want to increase your daily intake, start by drinking a cup of water each morning and with every meal.

If you have plans to be outside for an extended period of time, be sure to consume plenty of fluids beforehand. Drinking one or two cups of water before heading outside will help your body fight against heat-related illnesses. Be sure to keep plenty of water on hand when you’re outside as well.

Listen To Your Body

Recognizing the signs of dehydration is one key way to keeping yourself healthy. Your body has built-in mechanisms that will alert you when you’re becoming dehydrated.

Here are a few key symptoms of dehydration to watch out for:

  • Headache, delirium, or confusion
  • Fatigue
  • Dizziness
  • Dry mouth
  • High heart rate and low blood pressure
  • Loss of appetite
  • Flushed skin
  • Heat intolerance or chills

Rehydrate With Sodium

Sodium is particularly important when it comes to rehydration. To properly rehydrate, you must replace any sodium lost. If you feel tired, dizzy, or any of the other symptoms of dehydration, pair the fluids you consume with a salty snack or drink. In addition to water, consuming beverages infused with electrolytes can help replace any sodium lost while exercising, playing, or working in the heat.

Cool Down

Proper hydration isn’t just about drinking water; if you want to stay hydrated during the summer, you need to give yourself time to cool down, too. Regulating your body temperature will help keep the symptoms of dehydration at bay. To do this, wear light, loose-fitting clothing, exercise during the cooler times of the day, and protect yourself from the sun with hats or other shade accessories. You can also mist yourself with a spray bottle if you become overheated.

Pharmatech Labs Can Help

If you’re ready to stay hydrated during the summer season, Pharmatech Labs can help. We’re a nutritional contract manufacturer specializing in liquid and powder supplements. We keep our customers at the forefront of everything we do to ensure the highest satisfaction levels from concept to fulfillment. If you’re looking for a contract manufacturer to package what you make, look no further. Contact us today with any questions you may have and to get your free quote!