Amy Shults RDN, CDN, CDE
Registered Dietitian Nutritionist & Certified Diabetes Educator

Hydrating During The Summer Months

June 20, 2017


Now that we're getting into the warmer summer months, it’s important to drink up! With the higher temperatures, humidity and increased outdoor activities, dehydration is more likely to occur. Proper hydration is important for general health, and if you’re an athlete it can affect your game.


Don’t wait for your body to let you know you’re thirsty before drinking- you’re already becoming dehydrated at that point. Be proactive instead:


  • Start your day out with a glass of water

  • Keep a bottle or glass of water with you throughout the day

  • Drink water prior, during and after exercise

  • Limit alcohol intake as it can cause dehydration


The best way to determine if you’re sufficiently hydrated is to look at the color or your urine. It doesn’t need to be clear, but it should be light-colored.  If it looks dark, like apple juice, then you are most likely dehydrated. Note: Soon after having certain vitamins your urine may appear dark even with proper hydration.


If you are doing moderate to high-intensity exercise for an hour or more, a sports drink to replace electrolytes may be necessary. This can also apply to lower intensity exercise performed in high temperatures for extended periods of time.


Signs of dehydration include:

  • Thirst

  • Headache

  • Dry mouth

  • Dark urine

  • Fatigue

  • Decreased exercise capacity


Signs of severe dehydration include:

  • Sunken eyes

  • Lack of sweat or tears

  • Rapid heartrate

  • Weakness

  • Breathing rapidly

  • Confusion

  • Fainting


If symptoms of severe dehydration occur, call 911 as medical assistance may be required.


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Disclaimer: This blog is for informational purposes only. It should not be a substitute for individual advice from a health care professional. Talk with your physician, Registered Dietitian Nutritionist, and/or Certified Diabetes Educator about what is best for you and your health.

AMS Nutrition Counseling PLLC

64 Davison Court

Lockport, NY 14094

Phone: (716) 266-6056

Fax: (716) 332-6412

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