Stay hydrated, Houston! Tips and facts to beat the heat with hydration
As heat advisories continue in the Houston area even as many residents are still without power following the impact of Hurricane Beryl, we thought it would be a good time to share a few summer hydration tips.
Rebecca Dias
July 11th, 2024
Photos courtesy of iStock
As heat advisories continue in the Houston area even as many residents are still without power following the impact of Hurricane Beryl, we thought it would be a good time to share a few summer hydration tips.
Please be advised that this blog post is intended for information purposes only and is not intended as medical advice. For medical advice, please contact a medical professional. For medical emergencies, call 911.
1. How much water should I drink every day?
For many years, average suggested water consumption has been recommended at 8 glasses of water a day. Recent recommendations suggest even 15.5 cups for men and 11.5 cups for women. Reference 1
This may seem like a lot – and yes, it is possible to drink too much water – so be aware that the amount of water each person needs will vary from person to person.
2. How much water should I drink when it’s hot?
According to a recent Time magazine article “How Much Water Should You Drink When It’s Hot Outside?”, in hot conditions, it is recommended to drink 8 oz of water every 15 to 20 minutes. Reference 2
That means that you’d be drinking 3-4 cups of water in one hour! So, a person’s recommended water intake can also vary based on external factors such as temperature, environment, and level of activity.
3. How does ice affect the hydrating properties of water?
While both cold and room-temperature water can be beneficial for hydration, many people express different opinions about which is better.
When you drink room temperature water, your body does not have to expend as much energy to heat the water to reach digestive-appropriate temperature levels. Cold water may cause blood vessels to constrict, whereas neutral or lukewarm water does not cause this effect, and thus lukewarm or room temperature water may be better for digestion. Reference 3
Ice, however, does add a refreshing cooling benefit to water, which can help restore a person’s body temperature if they are at risk of overheating.
4. I don’t like plain water. Can I drink something else?
We get it, some people just can’t stand to drink a glass of plain water. Many of us rely on iced teas (sweet or unsweetened), sugary beverages, carbonated beverages, and/or sodas to get us through the day.
While drinking a soda or iced tea may fill your stomach and make you feel like you have quenched your thirst, caffeine, sugar, alcohol, and artificial colors and flavors can detract from the hydrating benefits of a beverage.
Your body may also use up some of its water storage as it processes sugars from a sugary beverage – resulting in less equivalent hydration overall and making you feel more thirsty. Reference 4
For children or adults who don’t like to drink plain water, consider infusing plain water with cucumber, orange, lemon, or mint to add natural, sugar-free, caffeine-free flavor.
How to make plain water taste better
Consider infusing plain water with cucumber, orange, lemon, or mint to add delicious, natural sugar-free and caffeine-free flavor.
5. How does caffeine affect my hydration levels?
Coffee, tea, and caffeinated beverages have what is called a “diuretic” effect, meaning that they cause a net loss in hydration once processed through the bloodstream and eliminated. Reference 5
For every glass of coffee, tea, or other caffeinated beverage, drinking an extra glass of water can help to balance out this diuretic effect.
6. Do energy drinks make you dehydrated?
Energy drinks often include extra caffeine, as well as sugars, and in many cases, artificial colors and flavors. These ingredients once again can trigger a net loss in hydration once processed into a person’s bloodstream.
If a person feels tired, it can be tempting to grab an energy drink to feel refreshed. However, in some cases, drinking an energy drink could trigger even further dehydration for someone who is already dehydrated. It should not be assumed that an energy drink is an equivalent substitute for plain water. Reference 5
7. How does alcohol affect my hydration levels?
Alcoholic beverages also present a diuretic effect, which can negatively impact hydration levels. Drinking water before, alongside, and after consuming an alcoholic beverage can help to replenish hydration levels and reduce this diuretic effect. Reference 5
8. How do electrolytes help hydration?
Electrolytes help your body regulate fluids. Excessive sweating can reduce electrolytes. If your body is low in electrolytes (for example, due to an extreme sports activity or a fever), consuming additional electrolytes may help with hydration. Reference 6
Most grocery stores and even some gas stations offer electrolyte packets which can be added to water for both an electrolyte boost and flavor enhancement. Many sports drinks also feature added electrolytes. Be sure to check the ingredients, as added sugars may negatively counter-balance the positive benefits of added electrolytes.
9. I don't have AC right now. How can I stay cool?
At the time of the publishing of this blog article, many cities in the greater Houston area have published lists of “cooling centers” including this list from the Houston Chronicle. These cooling centers have opened their doors to the public for access to air-conditioning in the wake of Hurricane Beryl and subsequent power outages. Contact your city, local newspaper, local radio station, or county for more information about cooling centers near you.
Placing a wet towel or cooling towel around one’s shoulders and neck can also be helpful to regulate body temperature. Avoid performing strenuous activities in the hottest part of the day to diminish risk of dehydration. And – of course – drink water!
10. How do I know if I am dehydrated?
Symptoms of dehydration can include, but are not limited to: headache, feeling thirsty, nausea, dizziness, confusion, dry mouth, low blood pressure, and dark urine.
People who are children, elderly, pregnant, or who have additional health concerns may be at a higher risk for experiencing dehydration. Dehydration can become a serious and urgent medical emergency. If you think that you or someone you know may be suffering from moderate or severe dehydration, seek medical attention immediately. Reference 7
If you notice you are feeling thirsty, you may be dehydrated already. Drink a glass of water right away and stay hydrated!
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For more information about Group Health benefits through Guardify, go to Employee Benefits Insurance Coverage.
Sources & Further Reading
1. Mayo Clinic - "Water: How much should you drink every day?"
3. Healthline - "What Are the Risks and Benefits of Drinking Cold Water?"
4. Health.com - "Does Sugar Make You Thirsty?" by Anthea Levi, RD
5. Medical News Today - "Dehydrating drinks: Caffeine, sugar, and other ingredients"
6. University of New Hampshire Extension - "Hydration: Are Electrolyte Drinks Better Than Water"