Tips to stay hydrated this summer

Staying well-hydrated is essential year-round, especially in the hot summer months when we’re more prone to dehydration.

Approximately 60% of the body is made up of water. Water is necessary for many bodily functions, such as saliva production, temperature regulation, transportation of nutrients throughout the body and maintaining healthy joints and skin.

How to stay hydrated

Here are some tips to keep you hydrated.

Start and end each day with water:  As soon as you wake up each morning and about an hour before bedtime, drink a glass of water.

Avoid dehydrating beverages: Alcoholic and caffeinated drinks can be dehydrating. If you drink alcoholic or caffeinated beverages (including soda, tea and coffee), have a glass of water between each of those drinks.

Drink up throughout the day:  Aim to drink at least a cup of water every one to two hours—don’t wait until you feel thirsty to have some water. Also, be intentional about drinking water while exercising or spending time outside.

Choose water when you go to a restaurant:. This will save you money and keep you hydrated.

Carry a reusable water bottle with you:  Keep a water bottle handy as a reminder to stay hydrated.

Eat hydrating foods: You can also get some of your water intake from the foods you eat, particularly water-rich fruits and vegetables, soup, milk, yogurt and cottage cheese. The most hydrating vegetables and fruit include tomatoes, baby carrots, spinach, celery, zucchini, cucumber, lettuce, bell peppers, cabbage, cauliflower, strawberries, cantaloupe, oranges, grapefruit, peaches, and watermelon.

Incorporate these foods through salads, smoothies, veggies and yogurt dip, popsicles made from 100% fruit juice, frozen fruit for a refreshing summer snack, or fruit-infused water.

Signs of dehydration

You’re at higher risk of dehydration if you are pregnant or breastfeeding, an older adult, sick (with diarrhea, vomiting or fever), exercise for a long time or in hot weather, have a bladder infection or have kidney stones.

Signs of mild to moderate dehydration include muscle cramps, dark yellow urine, little to no urine, dry mouth, dry and cool skin, thirst or headache.

Signs of severe dehydration include dizziness, rapid breathing, rapid heartbeat, not urinating, having dark yellow urine, dry skin, fainting, irritability, confusion, fatigue and sunken eyes. If you have symptoms of severe dehydration, visit urgent care or the emergency department.

To find a provider near you, visit www.pardeehospital.org.

Ryane Greene is a clinical dietitian at Pardee UNC Health Care.

This article originally appeared on Hendersonville Times-News: Stay hydrated this summer