It’s the most wonderful time of the year in Clackamas County, summertime! For most of us that means getting outside. Whether it’s hiking, gardening, running through sprinklers, kayaking, or floating down the Clackamas River, soak up the sunshine and be active, but be careful to not get dehydrated!

Water makes up almost 60% of your body weight! Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues. Dehydration happens when you use or lose more fluid than you take in, and your body doesn’t have enough water to carry out its normal functions. You need to replace the water your body has lost, or you might start feeling sick. Infants and small children are more prone to dehydration than older children or adults because of their small size and sensitivity to fluid losses, so be sure to pack extra water when you head out to the playground.

What are the Symptoms of Dehydration?

Here are some signs that someone might be dehydrated:

• Feeling lightheaded, dizzy, or tired
• Rapid heartbeat
• Dry lips, mouth, and eyes
• Swollen tongue
• Inability to sweat
• Confusion
• Fainting
• Decreased urine output

What to Do?

Plan ahead. If you’re going to be spending time outside drink lots of water before heading out. Bring extra water with you to drink during and after you play, especially if it’s hot.

In addition to drinking water, it’s a good idea to dress in cool clothes and take breaks in the shade.

How Much Is Enough?

Water is so important to a healthy lifestyle, but how much is enough? We’ve all heard that we should drink 8 glasses a day, but there really is no single formula that fits everyone.  Be sure to drink extra water when you’re out in the warm weather this summer, especially if you plan on playing sports or exercising.

When you drink water is also important. If you’re going to sports practice, a game, or just working out or playing hard, drink water before, during, and after playing. Hydrate, hydrate, hydrate…and don’t forget your water bottle!