4 tips to help stay hydrated during this Southern California heatwave

Summer may be coming to a close, but autumn weather is nowhere in sight. Ongoing heat waves are oppressing communities throughout Southern California. Sweltering temperatures can be dangerous for people of all ages and interferes with regular daily activities.

Infants, young children, people over the age of 65 and those with certain health conditions or taking certain medications are at increased risk of heat-related illness. In order to protect yourself, your loved ones and even your pets during this extremely hot weather, it’s important to know how to stay cool.

Sweating is the body’s main biological mechanism to cool down. Heat activates sweat glands, which release water to the surface of the skin. Water evaporating from the skin allows the body to cool down, maintaining a safe and healthy temperature. Therefore, staying well hydrated is essential on hot days, especially when spending time outdoors.

Here are some important tips to stay cool and hydrated.

1. Drink a Variety of Beverages

While water is the best choice for hydration, many types of drinks will help keep you hydrated. Good options include unsweetened iced tea, flavored water, low-fat milk, non-dairy milk, sports drinks, coconut water and fruit-infused water. Keep a cup or bottle of your beverage of choice on hand at all times and take extra with you when you head out for the day. Steer away from sugar-sweetened beverages and alcoholic drinks, which are not ideal for staying hydrated.

2. Enjoy Water-Rich, Hydrating Foods

It’s not always easy to meet hydration needs with fluids alone. Foods with a high water content can also help you beat the heat. Load up on hydrating foods like cucumbers, watermelon, cantaloupe, grapes, celery, tomato, salads and yogurt, which are nutritious and full of water.

3. Move Activity Indoors

The heat can have a negative impact on fitness goals. While Southern California is a hub for outdoor exercise enthusiasts, high temperatures during summer months can easily derail well-intentioned exercise regimens. To stay on track with your fitness plan, opt for indoor exercise including home workout videos, local gyms and fitness studios, air-conditioned recreation centers or yoga classes, for example. If you prefer to get outside, cool down in a shaded swimming pool. Avoid working out during the hottest time of the day, which is typically between 10 a.m. and 3 p.m.

4. Set a Daily Hydration Goal

On average, most people need half an ounce to an ounce of fluid for each pound of body weight daily. Both physical activity and environmental factors that increase sweating will raise hydration needs. Pregnant and nursing mothers have increased fluid needs. Keep an eye on the color of your urine to help gauge if you are drinking adequately. Urine should be clear to pale yellow and dark yellow urine can signal under hydration.

If you have a condition that makes it challenging to consume enough fluid or puts you at increased risk for dehydration, it is important to speak with your healthcare provider to discuss your concerns.

LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.