Plan for Hydrating at the Pool or Beach

It may seem like being submerged in water would mean your body stays cool and hydrated but that’s a common misconception. Dehydration can sneak up on you, especially if you’re soaking up the rays by the pool or on the beach.

There are, however, steps you can take to stay hydrated and enjoy your summer safely.

Staying Hydrated in Hot Weather

Spending time under the summer sun can dehydrate you in a few hours or as quickly as 30 minutes, depending on your activity level or health. You can go from feeling fine to suddenly feeling nauseated, or have trouble concentrating, start cramping, and even have chapped lips, which are all signs your body needs more fluids. Health conditions, like diabetes, or even certain medications can put you at an increased risk for dehydration.

To prevent heat-related illness, plan your activities to avoid the peak heat hours between 10 a.m. and 2 p.m. Staying hydrated helps regulate your body temperature, keeps your joints lubricated, and maintains your energy and focus at optimal levels.

Keeping Cool By the Pool or at the Beach

Start your day hydrated before heading out. Then, make it a habit to drink water regularly — about every hour. As you sweat, you lose electrolytes like sodium and potassium, so it’s important to replenish these along with your fluids.

Tips for staying hydrated

Bring a reusable water bottle — Keep it filled and within reach.
Set reminders — Use your phone timer or app to remind you to drink water regularly.
Pack water-rich snacks — Foods like grapes, watermelon, peaches, berries, cucumbers, and oranges are not only refreshing but also hydrating.
Infuse your water — Add fruit, herbs, or electrolytes to your water to add variety, additional nutrients, and taste to your water.
Avoid sugary beverages — Opt for water or sugar-free electrolyte drinks (without artificial sweeteners) over sugary or alcoholic beverages, which can contribute to dehydration.

Hydration tips for kids

Kids often don’t realize they’re thirsty especially when swimming or playing in the sand, so offer them water frequently. Provide lots of water-rich snacks and encourage breaks in the shade. Ultima Replenisher electrolytes stickpacks are perfectly portable for the beach or pool. Kid-friendly flavor favorites include Grape, Blue Raspberry, Watermelon and more!

Re-Hydrating After A Day In The Sun

Rehydration isn’t a one-size-fits-all approach, especially after a day in the sun. But these tips can generally be helpful for almost everyone, even kids:

Cool down — Start with a refreshing cool shower or bath to lower your body temperature and soothe any sunburn.
Moisturize effectively — Apply moisturizer while your skin is still damp. This helps to lock in moisture and rehydrate your skin. Look for products made for after-sun, such as aloe vera gels and lotions.
Stay hydrated — Being in the sun draws fluid away from your body and toward the skin’s surface, increasing the risk of dehydration. Drink plenty of water and other low-sugar or sugar-free fluids.
Replenishing electrolytes — Boost your recovery by replenishing electrolytes. For adults, a delicious mocktail, from our Mocktini Variety pack can make this part enjoyable and refreshing. It’s also a hydration-friendly way to socialize in the shade or air conditioning after a full, fun day outside.
Eat foods with high water content — Pile your plate with fruits and veggies that are hydrating. Lettuce, leafy greens, zucchini, and bell peppers are just some of the best veggies that are also comprised of over 90% water.

Plan Ahead to Stay Hydrated

Prepare for your day at the pool or beach by packing a cooler with hydrating snacks and drinks. Keeping hydration as part of your plan will ensure dehydration doesn’t spoil your fun in the sun. Even just using some of these tips and being intentional about hydrating can help you enjoy summer no matter how hot it gets!