There’s a direct relationship between high temperatures and dehydration. Warm weather triggers our body’s sweat glands to release liquid as a way of cooling off. The more you sweat, the more water you lose. To make sure you’re in good condition, here’s how to stay hydrated during the summer for better urologic health.
The Importance of Hydration for Urologic Health
Water is essential for every single bodily function. Close to 60% of the human body in general is made of water, so to make sure things are functioning as they should, we need to continually replenish water that is lost, used, or expelled. Water plays an important role for urologic health, as it helps to flush our systems and keep things in working order.
Hydration and Kidney Functioning
Water is considered one of the primary powerhouses of the kidneys. It aids your kidneys in the process of removing waste from the bloodstream and expelling that waste through urine. Water dilates your blood vessels so that this process is optimized, and essential nutrients aren’t wasted. However, if you’re dehydrated, kidney function can suffer tremendously.
For one, chronic dehydration leads to concentrated urine. The calcium, salts, and uric acid in concentrated urine can ultimately form kidney stones, which are painful to pass. Severe levels of dehydration over time can also cause complete kidney failure, which is dangerous and may result in the need for a transplant.
Urinary Tract Infection and Water Intake
Urinary tract infections (UTIs) are caused by bacteria that enter the urethra and begin to grow. The result is an infection that causes burning during urination, frequency, itching, and pain. UTIs can occur from several different factors but staying hydrated and urinating frequently can help to reduce your risk for developing them. Consistent urination throughout the day, especially before and after sexual activity, can reduce the chances of a UTI.
Interstitial Cystitis
Interstitial cystitis, also known as painful bladder syndrome, is the inflammation of the bladder. Staying hydrated can help ease the associated symptoms and side effects from this condition, as it reduces irritation caused by concentrated urine. Similarly, minerals left behind in concentrated urine can cause further problems for painful bladder syndrome.
Sexual Functioning
Water helps to keep both the kidneys and bladder functioning, but it also impacts your sexual organs. Hydration leads to better blood flow, which aids in erections, and helps to keep the vagina lubricated during sex.
Dehydration can be dangerous, especially in severe or chronic cases. If you notice any signs of dehydration and are unable to keep fluids down on your own, seek medical attention immediately.
Staying Hydrated During the Summer Heat
To make the most out of your summer plans, take action to feel your best and stay hydrated. Hydration can help our bodies move, gives us more energy, and leads to healthier functioning overall. Here are 10 ways to stay hydrated during the summer for better urologic health and beyond.
- Eat Water-Rich Fruits and Vegetables
Not all your hydration has to come from water. In fact, close to 20% of our daily hydration levels are achieved through food. To boost this even more, there are several fruits and vegetables that have high concentrations of water and nutritious benefits. Some of the fruits and vegetables with the highest water content includes watermelon, cucumbers, tomatoes, strawberries, grapefruit, broccoli, radishes, celery, peppers, spinach, and cauliflower.
- Make Iced Tea
If you’re not a fan of plain water, try making iced tea instead. Herbal teas are great over ice and provide plenty of flavor without all the added sugars in juice or sports drink. Try them unsweetened and drink as much as you’d like. If you do add sweetener, aim for something natural and make sure that you limit your daily intake to avoid having a reverse effect. To continue drinking your iced tea into the evenings and boost hydration even further, opt for caffeine-free varieties.
- Infuse Your Water
Another way to improve hydration if you don’t like plain water is to infuse it. There are several different options for infusing water with natural ingredients, all of which will help boost hydration. You can create a citrus blend with lemons, oranges, and limes or slice up some cucumbers and add mint sprigs. Try making a few variations and see what you like best. It’s amazing how small changes to your water can make big differences in flavor.
- Try Cold Soups
Cold soups are another way to get your water intake up while staying cool and comfortable during the summer. Broth-based soups are best, but anything made with vegetables and healthy ingredients is a great way to diversify your plate. Gazpacho is a delicious option along with cold cucumber soup and more.
- Limit Salt Intake
While a certain amount of sodium in your diet is important for cellular functioning, too much can cause a mineral imbalance. This can lead to problems with your kidneys. Since salt makes you retain water, you may not feel as thirsty, which can cause dehydration. Limit sodium intake to 2,300 mg/day or less.
- Track Water Intake
One of the best ways to ensure that you’re getting enough water throughout the day is to track your water intake. There are plenty of free apps you can use to input intake, or you can carry around a big water bottle that has reminders to continue drinking throughout the day. There are even integrated water bottles with technology that sends your intake to an app on your phone so you can record progress.
- Drink Alcohol in Moderation
Although you’re drinking liquids, alcohol increases dehydration. The molecules that make up alcohol can remove water from your cells and tissues. This is one of the reasons many people experience hangovers. A lot of the same symptoms are that of dehydration, so always drink in moderation and try to have one glass of water for every alcoholic beverage you consume.
- Replenish After Sweating
Our bodies lose water when we sweat, so if you’re planning to work out, hike, or engage in sports, make sure that you’re replenishing appropriately. One of the best ways to do this is to hydrate before, during, and after your exercises. Try to drink enough water leading up to your activity and then continue to hydrate at 10–20-minute intervals throughout exercise. After you finish, drink another 8-10 oz. of water, and then continue to hydrate as you would normally. Doing this not only helps you stay hydrated, but it helps avoid injury and facilitates recovery.
- Try Coconut Water
The heat of summer and the ongoing activity can cause our bodies to lose electrolytes. To avoid problems with electrolyte loss, try drinking coconut water occasionally throughout the day. Not only is it delicious, but it has an abundance of electrolytes that are often lost through sweat. It’s also filled with potassium, which is crucial for our body’s optimal cellular functioning.
- 10.Stay Cool
While we all want to head outside and make the most out of our summers, staying cool is an important piece of staying hydrated. The cooler we are, the less we’ll sweat. Try to wear loose fitting clothing and avoid staying directly in the sun for too long. If you’re going to exercise outside, avoid the hottest part of the day when the sun is at its peak. If you’re feeling overly hot, head inside to rest in a colder location. This will help your body stay hydrated and avoid dangerous instances of heat stroke.
While everyone’s water intake needs vary depending on age, lifestyle, and activity level, staying hydrated is still important. Try to consume at least eight, 8 oz. glasses of water per day, more if you are active or participating in high-intensity training. A good way to calculate your unique needs is dividing your body weight (in pounds) by two. Try to drink that number in ounces. If the color of your urine is a transparent, light yellowish color, you’re hydrated. Any dark or discolored urine could be a sign of a further problem.
Living a healthy lifestyle is essential for your urologic health, but sometimes urologic conditions do happen. For all your urology needs, Byram Healthcare is here to help. We offer discreet shipping on a range of urology products and have a team of representatives standing by to help with your urology needs.
