As the temperatures rise and bring with them more time spent outdoors, it’s important to remember to take steps to stay properly hydrated.
Samantha Froimson, a health promotion dietician for Lake Health Wellness Institute, said water remains the best source for people to keep hydrated.
“I typically do not recommend sports drinks unless exercising more than an hour,” Froimson said. “Then at that point, using Gatorade or some sort of sports drink would be OK.”
For athletes who exercise more than an hour, three to six ounces of sports drink would be appropriate after that point and the exact amount would vary based on intensity, age and size of the person, she said.
For people who just want to spend time outdoors and perhaps not exercise for long periods of time, there are alternatives to drinking plain water.
Froimson said if people want to use fruit juice, it’s best to use brands that are 100 percent juice and to consider diluting it in water or just use an ounce or two to give water some additional flavor and nutrients.
“What I like to add is whole fruit to your water or cucumbers, mint, strawberry, watermelon or any kind of fruit you have on hand,” she said.
Popsicles made with fruit juice or diluted fruit juice also can be a fun way to enjoy a treat and to stay hydrated, Froimson said.
“Once you have that water made you can use it to make popsicles,” she said. “I always like when you make it yourself, you’re more certain of what is in it and not a lot of added sugar.”
Beverages such as coffee and pop with caffeine should be considered secondary choices for hydration because they are diuretics — meaning they will cause you to lose fluid and dehydrate, Froimson said.
“Anytime outside for a period of time, I would recommend staying away from caffeine,” she said. “Always try to counteract that with one glass of water afterward per drink.”
When people become dehydrated, thirst is the most common warning sign, but others include infrequent bathroom use, a headache, nausea, muscle cramps or fatigue.
“A rule of thumb is to carry around a water bottle and drink regularly during the day,” Froimson said. “I think if you have a water bottle and think you should be drinking regularly they should be able to get the right amount of water their body needs.”
People who are swimming in a pool or pond might not remember or know they can get dehydrated despite the fact they are in water, she said.
“That can cause some dehydration and you’re not thinking about drinking water, but you do lose water through your skin,” Froimson said.
“You still do need to replenish that water.”
Drinking alcohol also has the same type of diuretic effect as caffeine, so people should have one glass of water per drink, she said.
Froimson also reminded people that the healthy alcohol limit for women is one drink per day and no more than two drinks per day for men.
Also if people tend to mix liquor with caffeinated beverages, they need to be extra careful to avoid dehydration, so consider mixing it instead with water, she said.
Foods including fruits and vegetables also have high water contents and will help keep people hydrated, but are usually a supplemented source to water or other beverages, Froimson said.
Also try to avoid foods that are very high in sodium.
People who exercise, especially runners who might do so for longer periods of time, need to be extra cautious, said Geoff Weber, Lake Health Running Series director.
“Be constantly drinking especially water or something water-based,” Weber said. “If you wait until you’re thirsty it’s too late; you don’t give your body enough time to get that in you especially when running a race and even in everyday life.”
He also said most athletes can do just fine drinking water for the first hour of exercise.
“I think some of the sports drinks are like vitamins; sometimes you’re paying more money than you need to,” Weber said.
He said runners should avoid drinking recovery drinks before they exercise because they won’t be easy to digest beforehand and may sit in one’s stomach.
Studies also suggest chocolate milk is one of the best beverages to drink after exercise because it has a good blend of carbohydrates and proteins along with some electrolytes, Weber said.