How to Beat the Heat this Summer

Summer heat in Los Cabos, where temperatures have been well above the average this year, is more than an uncomfortable nuisance. Hot weather can be a health threat.

Especially for residents, coping with a toasty Cabo summer is about more than cranking up the air conditioner. According to experts, heat resilience is not just about cooling. It’s also about hydration.

Your body depends on water to survive. Every cell, tissue, and organ requires water to work properly. For example, your body uses water to maintain its temperature, remove waste, and lubricate muscles and joints. Good hydration equates to good health.

Water makes up more than half of your body weight. You lose water each day when you go to the bathroom, sweat, and even when you breathe. You also lose water faster when the weather is hot.

Making sure you get enough water daily during the summer months is an important step in maintaining your health.

Hydration tips:

• Aim for about eight 8-ounce glasses of water a day. You may need more if you have health conditions.
• Drink water before, during, and after physical activity.
• Eat water-rich fruits and vegetables, such as cucumbers, oranges, berries, watermelon and lettuce.
• Fruit and vegetable juices, milk, and herbal teas add to the amount of water you get each day.
• If you don't like the taste of plain water, try adding a slice of lemon, lime, cucumber or mint.
• Limit consumption of sugary, high-calorie drinks.
• Caffeinated drinks (coffee, tea, soda) can contribute a little to your daily water intake. However, it's best to limit caffeinated drinks during the summer. Caffeine will cause you to urinate more frequently, making it difficult to stay hydrated.

Pickleball players, take note: sports drinks, which contain carbohydrates and electrolytes, can be helpful if you're planning on exercising at higher-than-normal levels. They also help your body absorb water. However, some sports drinks with added sugar are high in calories. They also may contain high levels of sodium (salt). Check the ingredients and serving size on the label.

NOTE: Energy drinks are not the same as sports drinks. These drinks have high amounts of caffeine and other stimulants. They do not provide good hydration.

If staying hydrated is difficult for you, here are some helpful tips:

• Keep a reusable water bottle with you during the day.
• When you're feeling hungry, drink water. Thirst is often confused with hunger. True hunger will not be satisfied by drinking water.
• If you have trouble remembering to drink water, drink on a schedule. For example, drink water when you wake up, at breakfast, lunch and dinner, and before you go to bed.

Beyond hydration, here are additional ways to beat the heat this summer:

• Create a cool living space. In addition to air conditioners, install opaque blinds or curtains that can be closed during the hottest part of the day. On cool nights, open screened windows for cross-ventilation.
• Review your meds. Prescription drugs can affect heat tolerance and hydration. Consult your doctor about precautions during heat waves.
• Cool early and often before the heat gets oppressive. Turn on the air conditioning in advance. Take cool showers. Use damp washcloths on the neck, wrists, and forehead. Keep a small fan nearby to promote evaporative cooling.