We’ve been asking for warmer temperatures for months. Well, folks, your prayers have been answered. IT’S HOT! And, the complaining ensues. In between the complaining about the heat (…that we asked for), the humidity, and the rising costs to stay cool in that heat (…that we asked for) we are known to live outside more often…when our souls can bear it. Hand and hand with the heat, are health concerns from byproducts of the heat. Dehydration can sneak up on you and be devastating, especially for the youngest and oldest among us.
The risk of dehydration during summer can be because warmer temperatures increase sweat output or because with the high humidity of summer, sweat is unable to evaporate and cool the body down as quickly as it normally does. This can lead to an increased body temperature and a need for more fluids. This is especially true for kids as they have a relatively smaller body mass and tend to generate more body heat yet produce less sweat than adults, which can lead to dehydration. In addition, kids are more likely not to drink enough fluids to replace what they have lost during summer outdoor activities as they are too busy having fun.
To help avoid dehydration in summer for the whole family:
- Get your kids into the habit of carrying a water bottle around and drinking from it regularly, even if they aren’t thirsty.
- Ensure the whole family starts and ends each day with a glass of water. Also have a jug of water on the table at dinnertime.
- Water can also be found in fruit and vegetables especially watermelon, strawberries, iceberg lettuce, celery, cucumber, spinach, zucchini and melon so include these in meals or add them to your child’s lunchbox.
- Limit alcoholic and caffeinated beverages like coffee, tea or some soft drinks as these tend to pull water from the body and promote dehydration. If you do have a cup of coffee or tea follow it up with a glass of water.
- Restrict high sugar drinks like soft drink or fruit juice, which slow down fluid absorption into the body. Dilute fruit juice to reduce sugar intake and help your child stay hydrated.
- Wear loose‐fitting lightweight clothing on hot days and seek shade when outdoors.
- Keep your house cool by closing curtains and blinds during the day and opening windows at night.
- A way to see if you are well hydrated is to check the color of your urine – if it is clear, pale or straw‐colored then they are more than likely ok, but if it is a dark yellow or amber it is important to increase fluid intake.
When the temperatures rise, there’s more to pay attention to than when it’s going to rain and your house plants dying. Pay attention to your body cues and the health of your family. Implement the tips, above, to avoid dehydration and recognize the signs: dry, sticky mouth; tiredness; thirst; no wet diapers for 3(+) hours in infants; and, more. Be aware, be alert, and have a great summer!
