Top 5 Tips for Drinking Smarter in Spring and Summer

Hot weather requires smarter drinking whether you are on a boat, at a baseball game, or at the beach, etc. Dehydration, which is much more likely in the summer months, can come quickly when you are active in the hot sun, sweating out more water than you are taking in.

Here are my 5 top tips for drinking smarter in summer.

#1 Prevent Dehydration and heatstroke by drinking more If you suddenly feel dizzy and lightheaded and like your mouth has cotton balls in it, you are probably dehydrated.

 Heat Exhaustion = heavy sweating, paleness, muscle cramps, weakness, dizziness, headache, nausea or vomiting or fainting. Take that up a few notches and you have heatstroke.

Heat Stroke = dangerously high body temperature causing your skin to get red hot but you stop sweating, passing out, rapid pulse, dizziness, confusion, nausea, hallucinations or unconsciousness Luckily the answer is simple—drink more liquids—especially water.

 #2 Prevent getting sunburned, but if you do, drink to stay hydrated Sunburns are miserable and increase your risk of getting melanoma, one of the deadliest forms of cancer so minimize your chance of sunburn by covering up, using sunscreen and avoiding the midday sun. If you do happen to get sunburned, however, one of the treatment suggestions is to drink water or fluids to stay cool and hydrated.

 #3 Bring Your Own Cold Beverages Wherever You Go If drinking a nice cold hydrating beverage is convenient, you are more likely to do it. So whenever you go somewhere in the spring/summer, take along some cold beverages for the car ride or just in case wherever you are going, doesn’t have beverage options you like (or the lines are too long). I have a mini ice-chest that fits about 4 drinks with ice that works perfectly in my car.

 Water is great but some people like to have a little flavor. If this is the case for you there are options like vitaminwater zero that’s great-tasting and has electrolytes and added nutrients like vitamin C and best of all is zero calories. The two newest flavors are vitaminwater zero power-c and vitaminwater zero revive.

#4 Most People Don’t Drink Enough Do your body a favor and drink hydrating beverages, especially in the hot summer months, BEFORE you actually get thirsty. Most beverages hydrate—even those containing some caffeine. So when you have soda like Coke Zero, remember it all counts!

 #5 Hot Weather + Alcohol = Trouble…so moderation becomes even MORE important! Hot weather mixed with alcohol can leave you dehydrated and more susceptible to accidents and injuries, so the best thing to do is to avoid alcohol when you are exposed to sun and heat.

Although this may be unpopular, there are 2 reasons to heed this warning:
• Alcohol causes the body to dehydrate and it raises blood pressure which increases your chance of heat-related illness and potential death
• Alcohol affects your central nervous system and can impair your thinking and judgment.

 Since most people are still going to drink when they are out in the sun this summer, I suggest alternating alcohol-containing beverages with non-alcoholic ones. Instead of drinking 4 beers on the boat in an afternoon, have two along with a couple of non-alcoholic drinks.

 Elaine Magee, MPH, RD, is the author of 25 books on nutrition and healthy cooking and has worked as a nutrition expert/writer for a variety of organizations including WebMD.com, national magazines, Universities and The Coca-Cola Company. Elaine is known as THE RECIPE DOCTOR through her syndicated column she wrote for 10 years and numerous appearances on television and radio.