Beating the Summer Heat

Philadelphia continues to get hotter every summer. Make a plan for how you will beat the heat and stay hydrated.

Your body is made up of nearly 60% water. When you sweat, you lose body fluids. Certain medications like diuretics also cause fluid loss.

Here are a few tips to help you stay hydrated this summer:

1. The easiest way is to drink lots of water throughout the day. Add lemon or lime for flavor without adding sugar, or infuse your water with berries, cucumbers or fresh mint. You can also mix 50% juice or lemonade with your water.
2. Though they’re considered fluids, avoid caffeine, alcohol and sugary drinks. These beverages draw fluids from your body.
3. Eat foods with a higher content of water, like cucumbers, celery, melons, and berries.
4. Keep your body temperature cooler by wearing light, loose fitting clothes that are light in color. While outside, stay in the shade as much as possible and take breaks by going indoors in an air conditioned space to cool down.
5. Avoid strenuous activities outdoors during the hottest time of day.

Watch for signs of dehydration. Thirst and dry mouth are the most common. Others include dizziness, rapid heartbeat, confusion, headaches, and muscle cramps.

You don’t have to be outdoors to become dehydrated. When temperatures are really high, be sure you stay indoors in air conditioning. If your home is not air conditioned, make a plan to go places that are.

Open weekdays, the West Philadelphia Senior Community Center is air conditioned and offers lots of summer fun. Let’s beat the heat together.