As temperatures continue to soar to near 100 degrees Fahrenheit, experts emphasize the importance of staying hydrated to safeguard health and ensure safety.

Drinking plenty of water can allow you to better handle the heat that the summer season brings in. According to Theresa Mince, coordinator at the Expanded Food and Nutrition Education Program, which is conducted throughout the nation by Extension offices, early signs of dehydration include a dry mouth or tongue, dry skin and dizziness or lightheadedness when standing up after sitting.

"If you start to feel some of those early warning signs, it's time to get out of the sun and replenish your fluids. Mild dehydration can be alleviated with water, but if you've sweat out enough electrolytes, sports drinks or salty snacks may help," Mince said.

To handle the outside heat and ensure that you stay hydrated, it is recommended that you drink water before going outside and carry water with you throughout your day to allow you to get the water intake that is needed.
A study by the National Academies of Sciences, Engineering and Medicine discovered that most men need at least 15.5 cups (125 ounces) per day of fluids and women need at least 11.5 cups (91 ounces) per day. However, people who are more physically active or work outside should consider adding more fluids throughout their day.

The EFNEP coordinator urges beach goers to also pack plenty of liquids and snacks that are low in salt or sugar.

"If you're headed to the beach, bring along a cooler of water and other low-to-no-sugar beverages. Be mindful of including energy drinks or alcoholic beverages, as these can contribute to quicker dehydration," she said.
Mince also suggested that using insulated water bottles can allow your water to stay cool and safe in the heat.

To determine if you are drinking plenty of water, Mince said the easiest indicator of hydration is by looking at the color of your urine.

"When you are adequately hydrated, it should be colorless or light yellow. To make sure you drink enough water throughout your day, try to incorporate it into tasks you already do; drink a glass of water as soon as you wake up, or have a glass of water with every snack or meal," Mince said.

The benefits of staying hydrated extend beyond coping with summer heat.
"Increasing your fluid consumption can boost your mood, ability to concentrate and improve your understanding," Mince said. "It also gives you more energy since your body doesn't have to work as hard to maintain its normal functions."