Beat the Heat: Simple Tips to Stay Hydrated This Summer
Key Takeaways:
- Water is the best choice for staying hydrated, and many popular hydration products or electrolyte supplements are often unnecessary
- Hydration needs vary from person to person based on factors such as body size, activity level, age, weather and medical conditions
- Dehydration can cause symptoms such as fatigue, headaches, dizziness, poor concentration, increased thirst and dark-colored urine
During Florida’s hottest months, hydration advice is everywhere. Social media influencers promote specialty salts, electrolyte powders and trendy hydration hacks. According to Diane Riccardi, a registered dietitian at Moffitt Cancer Center, the best approach is often simplicity.
“There’s a lot of misinformation out there,” she said. “Water’s going to be the best hydration. A glass of water paired with an orange is a more natural way to hydrate compared to a commercial electrolyte water. Oranges are roughly 90% water, high in potassium and Vitamin C and free from artificial sweeteners.”
How Much Water Do You Actually Need?
There is no universal hydration target that works for everyone. Riccardi often suggests using half of a person’s body weight in ounces as a starting point, then adjusting the amount based on activity level, age, weather and medical needs.
“The larger we are, the more fluid we need,” Riccardi said. “The saying of eight cups a day is likely underestimating what people actually need.”
Signs of Dehydration
Without proper hydration, the body cannot function properly. This is why it is important to know the signs of dehydration.
- Difficulty concentrating
- Dark colored urine
- Dry or sticky mouth
- Fatigue
- Headaches
- Increased thirst
- Less frequent urination
- Nausea
- Weakness, dizziness, muscle cramps
Why Hydration Matters During Cancer Treatment
Staying hydrated is very important during cancer treatment and many people receiving chemotherapy, radiation therapy, or immunotherapy do need to increase their water intake. Hydration can play an important role in managing side effects, supporting recovery, and helping the body function at its best.
“Good hydration is a vital part of the overall treatment plan,” Riccardi explained. “Radiation can increase fluid needs, while chemotherapy often requires additional hydration, particularly during the first few days after treatment. Side effects such as diarrhea, nausea, vomiting and fever can also increase the risk of dehydration.” “
Because every patient’s situation is different, oncology teams tailor hydration recommendations to individual needs and treatment-related symptoms.
Easy Ways to Drink More Fluids
For some people, carrying a water bottle works well. For others, it becomes an accessory that never gets emptied.
Dietitians often have to get creative to help their patients stay hydrated. Riccardi encourages patients to build hydration into routines they already follow.
Other strategies include:
- Add lemon, cucumber, mint or fruit to water for flavor
- Serve water over ice if it makes it more appealing to drink
- Use a favorite glass or cup instead of a water bottle
- Pair water with meals and snacks
- Eat water-rich fruits and vegetables such as strawberries, watermelon, cantaloupe and oranges
