Unless you're blessed with really great conditioning (and an unlimited utilities budget), you're likely struggling through this summer weather. The U.S. has been experiencing blistering temps—we're talking a regular 10 to 20 degrees above the average. I wouldn't expect a cold front anytime soon, either, whether you're at home or embracing Euro summer.
And while there's only so much you can do to avoid the brutal temps (hide in the shade, invest in a handheld fan, date someone for their central A.C., etc.), staying hydrated is soooo important, well, always—but especially during a heat wave.
"On a regular day, adult women should aim for about 2 to 2.7 liters of fluids, and adult men around 2.5 to 3.7 liters," clinician Dr. Nicole Tsang tells Delish. That number only increases as temperatures do.
"During a heatwave, your body loses much more fluid through sweat, so it’s important to increase your intake by at least another half to one liter," she says. "Pay close attention to your body’s cues, like dry mouth. It’s important to remember that when you’re sweating a lot, you’re also losing electrolytes like sodium and potassium, so it’s not just about drinking more water; think about replacing those essential minerals too."
You don't just want to wait until you start feeling the effects of dehydration. If you're thirsty, you're already behind. Staying ahead of it "is crucial," according to Dr. Tsang. "Thirst is actually a delayed signal, so by the time you feel it, you’re already slightly dehydrated. Your body needs a steady supply of fluid to keep your temperature regulated, your blood flowing efficiently, and your brain and muscles working properly."
During a heat wave, your body loses fluid much faster than, say, just a regular old 70-degree afternoon. You can attribute that to sweat and blood vessel dilation.
"Hydration in this context isn’t just about comfort or avoiding a headache, but about thermoregulation; your body’s ability to maintain optimal core temperature, which allows your organs, including your brain, to function," she continues. "Your body works harder to thermoregulate in the heat, so staying hydrated is essential to avoid serious health risks."
Dr. Tsang recommends drinking small amounts regularly throughout the day, like every 20 to 30 minutes. "Your body needs regular 'top-offs' to maintain equilibrium," she adds. "Consistent hydration, including occasional electrolyte-rich fluids, will help your body cope with the stress of the heat."
Some other symptoms to look out for besides just being thirsty? Dry mouth, dark yellow urine, dizziness, tiredness, and headaches. Muscle cramps and difficulty concentrating can also be signs, while confusion, rapid heart rate, very dry skin, and not urinating for hours can be red flags of much more serious dehydration. Drink up!
