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Staying Hydrated this Summer - Advice from a CRNA

The long summer days and warm, breezy nights call for us to enjoy the beautiful outdoors and flourishing nightlife; from hiking one of the hundreds of mountain trails to pool parties at resorts in Old Town Scottsdale, Arizona offers some of the country’s best vacation and getaway spots for any form of traveler. However, exposure to the high summer temperatures can lead to mild to severe dehydration, and sneak up on you without you even realizing it.

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The Impact of Dehydration

The human body is made up of 60% water, while the brain and lungs are comprised of 73% and 83% water respectively. It’s often said that water is to the body as oil is to a machine; without oil, the machine is more likely to break down and work less efficiently.

While it can be pretty common knowledge that drinking an adequate amount of liquid on a daily basis is essential for optimal bodily function, many people frequently overlook the body’s never-ending need for water and fail to properly hydrate. Typically, people will only drink enough water to quench their thirst at the moment they feel thirsty or when symptoms of dehydration have already begun to set in. This consistent lack of hydration can lead to chronic headache and fatigue, inability to focus, dry skin, muscle cramps, discomfort, and organ failure in some extreme cases. 75% of people across the nation suffer symptoms of chronic dehydration, so how do you stay hydrated in a scorching Arizona environment that’s second only to the sun itself?

Our words of advice:

1) DRINK MORE WATER!

This one should be pretty obvious! Drinking enough water steadily throughout the day is incredibly important for vital organ function and mood/energy levels. Though the total amount of water intake needed varies based on individual conditions, the Institute of Medicine recommends 3.7 liters of water for men and 2.7 liters for women through both beverages (80%) and food (20%). This number is also higher if you’re engaging in physical activity, as you lose about a quart of water per hour of exercise. If there is more water leaving your body through urination or sweat than there is coming in, you will enter a state of dehydration. Drink more water people!

2) Eat More Fruits and Veggies

Proper hydration doesn’t necessarily come from solely beverages. As stated above, you’ll need about 20% of your daily water intake from food and meals. Luckily, fruits and vegetables have an incredibly high concentration of water, vitamins, and antioxidants, making them an easy and tasty way to stay adequately hydrated in the summer heat. Swap out your potato chips and soda for some strawberries, cantaloupe, or a fruit smoothie- your body will thank you later!

3) Drink less booze

While drinking beer or mixed drinks can be refreshing on a hot weekend, it can also have a detrimental effect on your hydration levels. Increased alcohol intake causes a decrease in the anti-diuretic hormone, which the body uses to reabsorb water into the bloodstream, causing your body to lose more fluid through increased urination. For those that have trouble holding down their drinks, vomiting can also cause a high loss of fluids and result in mild to severe dehydration. If you’re going to drink, a good rule of thumb is to drink a glass of water for every alcoholic drink you’ve consumed- this is also a great way to avoid a killer hangover!

4) Mobile IV Hydration

mobile iv therapy

IV therapy is an effective method to cure dehydration when it seems that no amount of water will help. Unlike water, intravenous therapy bypasses the liver and delivers fluids and essential nutrients such as Vitamin C, Magnesium, Glutathione, and B complex directly into the bloodstream. This hydration method is perfect for those looking to recover after a night out, the adventurer looking for some pre/post workout energy, or the workhorse looking to get back on their A-game. If you’re searching for immediate dehydration relief from the comfort of your own home, check out IV Revival’s menu of mobile IV treatments.


Follow the tips above and you’ll be sure to avoid the uncomfortable symptoms of heat-related illness and dehydration. If you’d like more information on dehydration and its causes, you can visit the Mayo Clinic webpage here.

Helpful Hints:

  • Check your urine: Taking a peek at your pee next time you go to the bathroom is a good indication of your hydration levels. Your urine should be a should be a shade of pale yellow, if your pee is a dark yellow then you are dehydrated.

  • Weigh yourself: Check your weight before and after your workout. For every pound that you lose during your workout, it’s best to drink 16 ounces of water to recuperate what was lost. If you lose more than 3 pounds, that is your sign that you are severely dehydrated and need to drink water immediately!

Sources:

“Dehydration.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 15 Feb. 2018, www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/syc-20354086.

“Get the Facts: Drinking Water and Intake | Nutrition | CDC.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, www.cdc.gov/nutrition/data-statistics/plain-water-the-healthier-choice.html.

“Water: How Much Should You Drink Every Day?” Mayo Clinic, Mayo Foundation for Medical Education and Research, 6 Sept. 2017, www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256.