Maintaining proper levels of hydration can be tricky, especially in the Texas summer months. There are many factors to consider, such as weight, clothing choices, prescribed medication, exertion, and more. Regardless of whether someone is an athlete or simply spectating an event, drinking the right amount of water and following proper measures to regulate body temperature can facilitate healthy, outdoor fun.
Generally, the right amount of ounces of water to drink per day is equivalent to an individual’s weight in kilograms, says Dr. Katy Greiner, a family medicine physician at Baylor Scott & White. This is calculated by dividing the pound measurement of weight by 2.2. Notably, the body’s natural cooling system of sweating can become compromised by humidity and heat index. This decrease in cooling efficiency directly impacts the body’s ability to regulate its temperature.
Severe dehydration can lead to health issues such as acute kidney injury, says Greiner. Acute kidney injury is a common condition characterized by a sudden stop in the kidney’s ability to function. An athlete who plays their sports for hours at a time without drinking the right amount of water can develop acute kidney injury. Someone who is dehydrated can also experience heatstroke and heat exhaustion, both of which are very common. Medical prescriptions should also be accounted for, she says. Individuals who use certain blood pressure medicines like diuretics can get dehydrated or have electrolyte imbalances.
“If you think of a day that you’ve spent out at the pool and probably drank too much booze and you didn’t drink enough water, and you had a bad headache or feel a little bit sick to your stomach, you probably had [a component of] heat exhaustion,” says Greiner.
Regular urination can be an indicator of an individual’s hydration. Dark yellow, brown, or red colored urine can indicate dehydration or kidney damage, says Greiner. A good habit to develop is to drink at least one 32 oz. water bottle throughout the day to go along with one glass with each meal and increase water intake when there’s an increase in physical activity.
Sugary beverages are often used as substitutes for water, but are less effective at maintaining a hydrated body and can be hard on your kidneys. Soda, teas, juices, and sport drinks shouldn’t be used to stay hydrated, says Greiner. Electrolyte containing drinks like Gatorade and Powerade are best in low-sugar variations and should only be used as a means to replace salts, such as potassium and sodium, when someone is sweating or exerting themselves.
It’s also important to note that too much water dilutes the blood and lowers the body’s blood-salt ratio, says Greiner. The development of hyponatremia is when the level of sodium in the blood is too low, and leads to severe medical problems. Although everyone’s body has different thresholds for water, those who drink more than about four liters of plain water per day can avoid health risks by alternating with an electrolyte-containing drink.
“So a good rule of thumb on that one is if you’re gonna do more intense exercise for more than 60 minutes, you need to go back and forth between electrolytes and water,” Says Greiner. “So just keep a bottle of low-sugar Gatorade or low-sugar Powerade and you need to alternate that with your water.”
Because direct sunlight between noon and 5pm is harder on your body due to a high heat index, making evaporative cooling via sweating inefficient, shade is key for anyone spectating an Aggie football game or other outdoor sporting event. Keeping a spray mist and a fan on hand is a good idea when you are outside and need help cooling off, says Greiner. Another way to stay cool is by wearing a hat, long sleeves, and breathable clothing.
Athletes participating in sporting events can benefit from timing their water consumption, says Greiner. Athletes can do this by drinking water on the day before the event, drinking a 16oz bottle of water a few hours before the event, taking water breaks every 20 minutes, then another bottle of water after the event. Those who sweat excessively should increase their water intake, she says.
Parents and guardians can help their young athlete to properly hydrate by keeping an eye on them during the event, says Greiner. Stay cool and hydrated this summer!
