by Rebecca Mikulin

Created on: July 29, 2011   Last Updated: July 30, 2011

Especially in hot weather or with heavy exertion, it is absolutely essential to keep yourself hydrated. While most people know that they need to drink lots of water to prevent heat exhaustion or other dehydration issues, many do not realize that hydration has to do with a lot more than just drinking water. In fact, the body loses a lot of electrolytes through normal excretion and through perspiration, and these need to be replenished too. Certain electrolytes are absolutely essential for bodily function, especially potassium and sodium, without which your heart will fail. Here are a few of the easiest ways to keep yourself hydrated in order to avoid the potentially catastrophic complications of dehydration.

Drink the Right Stuff

Water is a fundamental part of staying at a healthy level of hydration, and in the heat or during exertion you will need a lot more than the recommended daily amounts. The amount of water you’ll need to drink depends on how much you’re losing, but it’s always a good idea to keep plenty on hand so that you can drink whenever you feel even a twinge of thirst.

Especially if you’re sweating heavily, sports drinks and other electrolyte formulas will help you replenish not only lost fluids, but essential nutrients as well. If a sports drink is not available, consider some 100% fruit juice for a similar – but less well-rounded – solution for electrolyte replenishment. Avoid drinking caffeine or alcohol, as these are diuretics and will contribute to dehydration.

Eat Fresh Fruit

They’re high in natural electrolytes, they’re cool and delicious, and they have a high water content. There are many reasons that fruit salads and watermelon are the choice snacks of summer, and keeping yourself hydrated is one of them. This is a great way to quench your thirst and rehydrate at the same time, while enjoying a tasty treat. Bananas are a great choice for before and after exertion; they contain a lot of potassium, and they’re a little higher in calories than most other fruits.

Packing for Hydration

It’s summer, and the chances that you’ll hit the beach or head out to the hiking trails are pretty high. You’re obviously not going to be taking a camel and a fruit garden with you, so you’ll have to carefully consider what provisions you’ve made for hydration before you go.

Consider investing in a hydration pack or “camel back,” which often holds about two liters of water. These packs consist of a durable hydration bladder, which is inserted into an insulated pack that straps to your back. A drinking tube runs from the bottom of the bladder to the strap, where it snaps in and is readily available for drinking without stopping to get out a water bottle, or being stuck carrying a heavy bottle all day. Many backpacks are designed with a hydration pack built in, and additional water bladders can be purchased to carry along for extended hikes or periods away from home.

Carry a good trail mix that’s heavy in dehydrated fruit – the light salting on the nuts contained in the mix will help replenish sodium, and the mix will give a nice energy boost along with replenishing electrolytes. Bring along a few packs of powdered sports drink that you can mix in with some of your water after heavy sweating.

Nothing will spoil your summer fun like dehydration, but it’s relatively easy to ensure that you stay hydrated and healthy during the most dangerous times of year.

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