Warm, dry weather and sunny skies are perfect for hiking and outdoor fun, but they also cause your body to lose fluid quickly. Staying hydrated protects your energy, focus, heart and overall health.
Signs of dehydration
- Thirst and a dry mouth.
- Dark yellow urine or urinating less often.
- Tiredness, headache or dizziness.
- Muscle cramps during or after activity.
Simple hydration habits
Carry a reusable water bottle and sip throughout the day rather than waiting until you're thirsty. Drink extra before, during and after outdoor activity, and choose water as your main drink.
In hot weather, plan your water the same way you plan your route.
Eat your water too
Watermelon, cucumber, oranges, berries, lettuce and soups all add fluid along with valuable nutrients.
Stay safe outdoors
Head out early in the morning or later in the evening, wear light clothing, a hat and sunscreen, and rest in the shade. Seek medical help right away for confusion, fainting or a very high body temperature.
This article is for general education only. People with heart or kidney conditions should ask for personalized fluid advice.
