Staying Hydrated This Summer: Your Essential Guide to Optimal Health

Summer in Buffalo brings sunshine and outdoor activities, but it also brings increased risk of dehydration. At Sheridan Medical Group, our mission is to partner with you to prevent disease and achieve your health goals. Just as we emphasize balanced nutrition and regular activity, proper hydration is a cornerstone of your overall well-being, especially as temperatures rise.

Think of hydration as the unsung hero of your body's systems. It affects everything from your energy levels and mood to your organ function and ability to fight off illness. This summer, make conscious hydration a priority for yourself and your family.

Why Hydration Matters More Than You Think

Water makes up about 60% of your body weight and is crucial for countless bodily functions. Here's a closer look at its vital roles:

• Regulating Body Temperature: Water helps dissipate heat through sweat, keeping your body from overheating.
• Nutrient Transport: It carries essential nutrients and oxygen to your cells.
• Waste Removal: Water helps flush out toxins and waste products from your kidneys and liver.
• Joint Lubrication: It lubricates your joints, making movement smoother.
• Organ Function: Proper hydration supports the healthy functioning of all your organs, including your brain, heart, and kidneys.
• Energy and Cognition: Dehydration can lead to fatigue, reduced concentration, and headaches. Staying hydrated helps you stay sharp and energized.

Summer Hydration: Unique Challenges

While hydration is important year-round, summer's heat and increased activity levels pose specific challenges:

• Increased Sweating: You naturally lose more fluids through sweat in warm weather.
• Higher Activity Levels: Summer often means more time outdoors, sports, and physical activity, further increasing fluid loss.
• Hidden Dehydration: You might not always feel thirsty, especially if you're engrossed in an activity, but your body could still be losing crucial fluids.

Expert Tips for Optimal Hydration This Summer

Beyond simply drinking water when you feel thirsty, here are practical tips from the Sheridan Medical Group team to ensure you're optimally hydrated:

1. Make Water Your Primary Beverage: While sugary drinks might seem refreshing, they can actually contribute to dehydration. Opt for plain water as your go-to.
2. Carry a Reusable Water Bottle: Keep water accessible throughout the day. Having a bottle with you serves as a constant reminder to sip regularly.
3. Set Hydration Reminders: In today's busy world, it's easy to forget. Use an app, set alarms on your phone, or simply establish a routine (e.g., a glass of water upon waking, before each meal).
4. Eat Hydrating Foods: Many fruits and vegetables have high water content and can contribute significantly to your daily fluid intake. Think watermelon, cucumbers, strawberries, oranges, and leafy greens.
5. Listen to Your Body (and Your Urine!): Thirst is a late sign of dehydration. Pay attention to how you feel. A good indicator of adequate hydration is light yellow or clear urine. Darker urine suggests you need more fluids.
6. Increase Intake During Activity: If you're exercising or spending extended time outdoors in the heat, you'll need to drink more water than usual. Sip consistently before, during, and after your activity.
7. Electrolyte Balance (When Needed): For intense or prolonged exercise (over an hour) or significant sweating, consider an electrolyte-replenishing drink or sports drink. For most casual activities, plain water is sufficient.
8. Limit Caffeinated and Alcoholic Beverages: Both caffeine and alcohol are diuretics, meaning they increase urine production and can lead to fluid loss. Enjoy them in moderation and balance with extra water.
9. Hydrate Before You're Thirsty: This is a key principle. By the time you feel thirsty, you're already mildly dehydrated. Proactive hydration is essential, especially in warm weather.
10. Consult with Our Experts: If you have underlying health conditions, are on certain medications, or have concerns about your hydration needs, don't hesitate to reach out to your primary care provider at Sheridan Medical Group. We can offer personalized guidance to ensure your health and safety.

Partnering with Sheridan Medical Group for Your Wellness Journey

At Sheridan Medical Group, we believe in a holistic approach to health. Hydration is just one piece of the wellness puzzle, alongside balanced nutrition, regular physical activity, stress management, and preventive care. Our experienced medical staff and comprehensive team, including dietitians and other health experts, are here to partner with you on your quest to Get Well, Be Well, and Stay Well.

Don't let dehydration dampen your summer fun or compromise your health. By making conscious hydration a part of your daily routine, you're taking a significant step towards optimal health and well-being.