Beat the Heat: Tips to Stay Hydrated

The following press release was submitted by Lemont resident Lisa Wright, spokesperson for the Illinois Dietetic Association:

Summer has arrived in Chicago and the surrounding suburbs. As Marilyn Monroe once sang, “We’re having a heat wave.”  Most people are outside, enjoying a break from the cold Chicago winter—riding bikes, taking a walk, serving it up in a game of tennis. 

With the summer heat often comes high humidity, and a combination of both can bring on a heat-related illness. 

“What this means for you is an increased need for fluids, and not those high-calorie beverages loaded with sugar,” warns Lisa Eaton Wright, registered dietitian, spokesperson for the Illinois Dietetic Association, and Wellness Coordinator at Moraine Valley Community College.

Staying hydrated doesn’t require strictly water, as fluid in other foods and beverages does count. But soda, juices, those fancy, enhanced waters, and yes, alcohol can be loaded with calories and may lead to dehydration.

If you’re eating a diet rich in fruits and vegetables, that adds to your daily fluid intake. So does a bowl of soup, and even the morning cup of joe and tea that you so enjoy. Caffeine is mildly dehydrating, but not to worry if you’re having a cup or two. 

So how much fluid is enough? Eaton Wright states that it’s based on need. What’s the temperature outside? Are you exercising or lounging in the pool? Are you pregnant or breastfeeding? What’s the state of your health? There is no scientific formula that will tell you a specific amount; however, most experts continue to recommend 8-12 cups per day.

Eaton Wright discourages getting fixated on cups and ounces and encourages you to do your personal best. If you’re only having two cups a day and you can double your intake, do that.

In addition, if you are working outside in the heat and humidity or exercising for an hour or more, Eaton Wright advises that a sports drink may be the way to go. 

“That’s an effective way to replace electrolytes such as sodium and potassium, Eaton Wright said. She also cautions if you have a specific health concern, it’s a good idea to consult with your health care provider for individual recommendations.

So what should you do? Eaton Wright offers up the following to help you hit the hydration zone:

• Drink water whenever you feel thirsty and even when you don’t. I know, I know, plain old water can be boring. Try some sparkling water, toss in a slice of lemon or lime—bubbly and refreshing.

• It’s summer—effortlessly increase your fluid intake with fresh summer produce from the farmer’s market.

• Try to drink a cup or two more than you normally do if it’s unusually hot and humid, and especially if you are exercising or working outside. Remember: Hydrate based on need.

• And finally: Don’t get hung up on “how much,” just increase the amount you typically drink now.

For more hydration information and tips, visit the Illinois Dietetic Association website at www.eatrightillinois.org.

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