Staying active and taking advantage of bright summer days is an amazing feeling, and proper hydration is essential to maintaining your health and energy levels during your outdoor adventures!

Most Palmdale Physical Therapist will tell you that the amount of water a person needs to stay hydrated depends by the individual, outdoor temperature, clothes you wear, and type of exercise you perform ( According to the American Heart Association).  

A seamless trick to figure out how much water you need to drink during outdoor activities is to weigh yourself prior and after you exercise; every pound you lose equals about a pint of water you need to drink.

The simplest way to tell when you need to drink water is when you feel thirsty. This is your body’s way of telling you that you might be dehydrated, so be sure to listen!

When it comes to staying hydrated all day long, our Palmdale Physical Therapist say there are a variety of ways to give your body the fluid it needs to function the right way. Putting together a good water drinking habit is the best way to keep your body functioning at a high level all the time.

An effortless way to remember to drink water throughout the day is to invest in a water bottle that you can keep on you at all times.

In addition, another trick to staying hydrated, especially if drinking water is a struggle for you, is to eat foods with a high water content; such as watermelon, cherries, cucumbers, and tomatoes.

Even with these tips in mind, you should still be aware of the signs of dehydration for yourself and/or your kids.

There are three main stages of dehydration: mild, moderate, and severe.

Most Palmdale Physical Therapist will tell you that symptoms of mild and/or moderate dehydration include: thirst, dry mouth, dark urine, headache, and muscle cramps.

Signs of extreme hydration include: not urinating, dizziness, rapid heartbeat and breathing, sunken eyes, lack of energy, confusion, and fainting.

If you have young children, the signs and symptoms can depend on a few things, so make sure to watch for a lack of tears when they cry, dry diapers for 3+ hours, and sunken eyes or cheeks.

Equipped with the right knowledge, you can confidently enjoy long days out in the sun with your family this summer! Our Palmdale Physical Therapist suggest you pack a cooler with a handful of hydration options, and have a designated shady area where you can rest and stay out of the sun for a bit.