Stay Cool: Avoid Dehydration this Summer

avoid dehydration by drinking water

Summer is here and temperatures are rising. Avoid dehydration by protecting yourself from the blazing heat. Use Guard for Life’s top 3 hydration tips to stay healthy and alert in the lifeguard chair.

1. Water, Water, Water

Although the obvious choice, water consumption is often taken for granted. By all means don’t wait until you’re thirsty! Drink water throughout the day to prevent dehydration and over exhaustion. Since the human body is made of up to 73% water, the common rule of thumb is to drink at least 8 cups of water a day. This number varies daily depending on the person and their level of activity. The best indicator? Your urine color. This may seem odd, but only your body knows when you’re not getting enough H2O! Use this chart to determine if you are drinking enough water.

avoid dehydration by eating fruit

2. Fruit and Vegetables

Second to water, fruits and vegetables are the best way to hydrate your body. Eating (and drinking) your way to hydration, not only introduces much needed water to your system, but it also provides valuable nutrients and electrolytes to replenish what your body may have lost while sweating from the heat. Fruits and veggies, like water, should be consumed throughout the day.

The possibilities are endless…

  • Blend it for a refreshing smoothie to start your day.
  • Pack it in a small cooler with ice packs.
  • Freeze it for a special treat while on duty.
  • Experiment by combining vegetable juice, coconut water, and fruit for refreshing break from plain water.

Fruits and veggies with the highest water content include: watermelon, cucumbers, green peppers, strawberries, and spinach.

avoid dehydration by taking cover

3. Take Cover

While on break, use your time wisely. This time is not only for rehydration, but for taking cover from the sun. If going inside is not an option, relax under the shade of trees, umbrellas, or facility overhangs. Every little bit helps. While on duty, wear a hat and sunglasses to block the sun’s rays and a cool wet towel to help maintain body temperature and lock in hydration.


Avoid dehydration with more tips and tricks for staying cool this summer by following our “Hydration Station” board on Pinterest. Follow us at @myAmericanPool.

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