Talking summer hydration with U of M

MINNEAPOLIS/ST. PAUL (07/08/2024) — Getting enough water each day is crucial for our health year-round, and it’s especially important in the summer months as temperatures rise. While there are many beverage options to choose from, water is essential for replenishing fluids. 

Katie Loth, PhD, MPH, RD, with the University of Minnesota Medical School speaks about symptoms of dehydration, the importance of staying hydrated and her research. 

Q: Why is it important to stay hydrated?

Dr. Loth: Staying hydrated is critical to many of our body’s functions. Water helps to regulate body temperature, supports the delivery of nutrients, facilitates the removal of wastes throughout the body, protects joints and organs and keeps all of your organs working correctly. Drinking enough water also helps your muscles work efficiently. For example, when you are well hydrated, your heart does not have to work as hard to do its job. Staying hydrated can also improve your mood and ability to think, and has been shown to improve sleep quality. 

Q: What are the signs and symptoms of dehydration?
Dr. Loth: Being dehydrated means that your body does not have enough water. The first sign of dehydration is thirst or having a dry mouth or tongue. You will urinate less than usual, your urine will be darker in color and it will have a stronger smell.  Other signs include dizziness, feeling tired or lightheaded, swollen feet or hands and headaches. Extreme dehydration can cause people to develop a fever and even lead to life-threatening illnesses, such as heat stroke. Not sweating during vigorous physical activity can be a sign that you are dehydrated to the point where you are at risk for heat stroke.  

Q: What tips do you have for staying hydrated in the summer months?
Dr. Loth: I always tell people to start by drinking a glass of water first thing in the morning and a glass with every meal or snack you have during the day. This habit alone will get you a long way toward your goal. Many people also benefit from a visual reminder — like a fun water bottle you carry throughout the day or a refillable mug or glass that you keep at your desk or work station. If you are particularly forgetful, set an alarm or notification on your phone to remind you to drink water. You can also get creative by infusing your water with slices of fruit or veggies to make it more flavorful, or by having sparkling water or seltzer on occasion. 

Focus on your body’s signals: be sure to drink water in response to your own thirst and make a note to drink more if you notice the color of your urine is darker than usual. Water is typically all a person needs to stay hydrated, but if the weather is particularly hot or you are engaging in vigorous physical activity, you could benefit from a sports drink that replaces fluids and electrolytes. 

Q: How much water should people drink each day? 

Dr. Loth: The amount of water a person needs depends on a lot of factors, including their age and size, the climate, the clothing they’re wearing, their level of activity and the sex they were assigned at birth. As a starting point, it is generally recommended that men should drink about 13 cups, women 9 cups (10 if they are pregnant and 12 if they are breastfeeding), and kids and teens 6 to 8 cups of water each day. This might sound like a lot, but eating fruits and vegetables that are filled with water and drinking beverages that are primarily water (e.g. milk, tea or coffee) also count toward this total.  Sugar-sweetened beverages (e.g. soda, lemonade or juice drinks) should be consumed in moderation.

Importantly, as people age, their thirst center — the part of the brain that regulates the sensation of thirst — is not as active as it used to be. This means it may take longer for them to realize that they are thirsty. In addition, our bodies do not hold on to as much water as we get older. Combined, these two factors place older individuals at greater risk for dehydration and make it critical that they stay on top of their hydration, particularly during warmer weather. 

Q: What work are you doing at the U of M to advance diet and nutrition research?
Dr. Loth: I am involved in a number of projects seeking to better understand how to promote the development of healthy dietary intake and eating behaviors in children, adolescents and adults across their lifespan. My newest research project, Preschool Plates, is a cohort study that aims to better understand the role of parents in the development of their child’s food preferences, eating behaviors and dietary intake. We are enrolling parent-preschooler pairs and following them over the span of two years to better understand the impact of various parenting approaches on young children’s developing relationship with food. We look forward to sharing that information with families throughout Minnesota. I am also lucky enough to mentor and teach pre- and post-doctoral students and work closely with medical residents training to be family physicians. 

Katie Loth, PhD, MPH, RD, is an associate professor at the University of Minnesota Medical School and associate vice chair for faculty affairs in the Department of Family Medicine and Community Health. Dr. Loth is both a researcher and a practicing clinical dietitian. Her research explores social and environmental influences on child and adolescent dietary intake and eating behaviors. Specifically, she is interested in identifying ways that parents and primary care providers can work to help the children in their care develop and maintain a healthy relationship with food and with their bodies.

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The University of Minnesota Medical School is at the forefront of learning and discovery, transforming medical care and educating the next generation of physicians. Our graduates and faculty produce high-impact biomedical research and advance the practice of medicine. We acknowledge that the U of M Medical School is located on traditional, ancestral and contemporary lands of the Dakota and the Ojibwe, and scores of other Indigenous people, and we affirm our commitment to tribal communities and their sovereignty as we seek to improve and strengthen our relations with tribal nations. For more information about the U of M Medical School, please visit med.umn.edu.