Drink Up! Summer Hydration Tips From Student Health Services Director Autumn Lucas

Macon, GA

Autumn Lucas is a family nurse practitioner with 18 years of nursing experience, including 7+ years as the director of Student Health Services with the MGA Health Clinic.

As temperatures climb during the summer months, drinking water and staying hydrated is essential. We caught up with Autumn Lucas, director of Student Health Services at Middle Georgia State University, to talk about why drinking water matters more than ever this time of year, how to spot signs of dehydration, and simple ways to stay hydrated every day.

Why is staying hydrated especially important during the summer months, particularly in hot and humid climates like ours?

When we are exposed to hot, humid summer weather we typically sweat more, causing faster loss of fluid. Some medications cause fluid loss, and many conditions can increase the likelihood of dehydration, including pregnancy, breastfeeding, burns, and stomach illness with diarrhea/vomiting. Some populations are more at risk for dehydration, including the very young and the elderly – offer fluids often to children with reminders and support, teaching them the importance of this health habit from an early age.

Staying hydrated protects the body by nourishing vital organs, especially the lungs and brain, which are over 70% water. Adequate hydration helps our bodies regulate temperature, make saliva for eating/digestion, flush out waste products, and maintain an overall electrolyte balance required for healthy functioning.

What are some common signs of dehydration that people should watch out for, especially students and those who work outdoors?

Dehydration can quickly progress to dangerous conditions like heat stroke, kidney problems, seizures, and shock. Complications may be sudden and can be fatal. It’s important to remember that no one is immune to dehydration and heat illness, including teens and young adults without medical problems or known risk factors.

Individuals who work outdoors should be sure to hydrate before and after their shift, not only during the hours worked or spent outside. Taking rest breaks in the shade, drinking fluids throughout the day, wearing sunscreen with protective clothing, not skipping meals, and making an effort to limit sun exposure during the middle part of the day are helpful ways to reduce risks of dehydration while practicing sun safety. This also applies when out running errands all day, gardening outdoors, exercising, taking children to a local park or playground, spending time at the pool or beach, attending an outdoor concert/festival, and certainly for MGA student athletes and their coaches who are practicing, training, or in the midst of their sport/season. Proper hydration protects athletes and exercise enthusiasts while boosting performance and recovery.

Monitor closely for the following symptoms and seek immediate medical attention for concerns:

Dry mouth
Headache
Elevated heart rate
Flushed, red skin
Vision Changes
Nausea
Feeling dizzy, weak, or off-balance
Muscle cramps
Fatigue
Confusion or any change in level of consciousness
Dark-colored urine and/or decreased amount of urine

Are there any misconceptions about hydration? For example, do drinks like coffee or soda count toward your daily fluid intake?

The biggest misconception is waiting to feel thirsty as a cue to hydrate – this signal often follows the start of dehydration. Your thirst may be quenched before hydration is restored, so it’s hard to play catch up. A much safer plan is to drink throughout the day at regular intervals, with extra fluid replacement during hot, humid days – especially with outdoor activities, sports, and exercise!

Caffeinated, alcoholic, and sugary beverages will not hydrate your body as well as water but they will satisfy thirst, tricking your mind and making you less likely to consume the fluids your body needs. Coffee is a diuretic, leading to faster fluid loss through urine output, accelerating dehydration if not balanced with adequate water intake.

If you find it hard to let go of the flavor that iced tea, juice, and sports beverages share, try replacing a few ounces of the bottle with water, then diluting up to a quarter or more of the serving over time to increase your hydration while maintaining that hint of flavor with a fraction of the sugar.

What are your tips for making water consumption a habit, especially for people who say they simply forget to drink enough?

Keeping a water bottle accessible at all times is one way to have a tangible, visible reminder – many are marked with hourly goals or cute words of encouragement, but the container doesn’t have to be fancy.
Think about eating water-rich foods in addition to drinking water. A few options include cucumbers, melons, peaches, berries, tomatoes, and peppers. Mixing mint leaves or citrus fruit slices into your water can add variety, as well as hydration-friendly treats like DIY popsicles or low-sugar/real fruit storebought varieties.
Starting the day with a big glass of water replenishes your body from sleep and sets the tone to keep going! Think of yourself as a flower that needs water to grow and bloom – on a cellular level, it’s true!
Reach for water with each meal and with snacks too – as a bonus, it saves money when eating out or ordering in.
Plenty of apps and habit trackers are available for measuring water intake, as well as a Hydration Calculator tool – just remember that hydration needs vary from person to person – check in with a health professional, certified fitness coach, or dietitian.
Don’t be afraid to set a reminder or an alarm on your phone – it that’s what it takes to get in a consistent mindset, it’s worth it. Try pairing this habit with a stretch or a deep breath for extra self-care.

Autumn Lucas is a family nurse practitioner with 18 years of nursing experience, including 7+ years as the director of Student Health Services with the MGA Health Clinic. Previous specialty areas include pediatrics, orthopedic/trauma, surgery, and urgent care. Lucas enjoys having the opportunity to educate students on health topics that are not only relevant to their current needs but also help to set and protect the foundation for mental and physical health across the lifespan.

Additional Resources:

Cleveland Clinic

https://my.clevelandclinic.org/health/diseases/9013-dehydration

Family Activity via UGA Extension

https://extension.uga.edu/publications/detail.html?number=C1037-01&title=drinking-water-is-important

Healthline

https://www.healthline.com/nutrition/19-hydrating-foods

https://www.healthline.com/nutrition/7-health-benefits-of-water

Hydration Calculator

https://www.everydayhealth.com/dehydration/hydration-calculator/

National Society of Health Coaches

NCAA