DRINKING WATER IS JUST ONE OF THE ESSENTIAL STEPS NEEDED TO PROPERLY HYDRATE YOUR BODY. | PHOTO: SHUTTERSTOCK

Dehydration can quickly ruin a nice day at the beach or pool, leaving you feeling dizzy and nauseous. 

To make sure you are equipped to battle the intense heat we’ve been experiencing this summer, Dr. Melissa Roscher of Allegheny Health Network’s Orthopedic Institute says staying properly hydrated involves more than chugging water.

“We actually don’t encourage people to just drink nonstop through activity,” she says. “If you are taking in too much water and you’re replacing the fluid part, but you’re not replacing the electrolytes, the salts that you’re losing in sweat can cause an imbalance in your electrolytes.”

Failure to replenish electrolytes can lead to serious issues such as dizziness and confusion. Some signs you may be suffering from dehydration include headache, bad mood, constant hunger and trouble concentrating.

According to the Academy of Nutrition and Dietetics, the amount of water needed for adults ages 19 and older each day is around 13 cups for men and nine cups for women, plus the 20% your body receives from the foods you eat. Factors such as age, exercise, climate and pregnancy can change these guidelines. 

Since the human body is made up of roughly 60% to 70% water (depending on age), it is important to be aware of the benefits of replenishing electrolytes. 

During exercise, for example, people may not notice themselves sweating because of wind or other environmental factors. However, the risk of dehydration is still very high. People should be attuned to how thirsty they feel rather than how much they sweat or distance they exercise.  

Individuals should begin hydrating up to four hours before exercising to avoid this problem, according to an American Physiological Society article. 

Roscher advises individuals who exercise for an hour or longer should start supplementing their regular water intake with sports drinks and salty snacks.

Those who may not enjoy the taste of plain water can infuse it with different fruits. Find some recipes here.

For additional hydration, Roscher suggests eating fleshy foods throughout the day, such as grapes, peaches, pears and watermelon, which hydrate the body while also providing valuable vitamins.

South Hills mother Amber Tamar Harris knows about the struggle to stay hydrated when she found her 2-year-old daughter, Hayden, wasn’t a big fan of water.

AMBER TAMAR HARRIS OF THE SOUTH HILLS WROTE THIS CHILDREN’S BOOK ABOUT THE IMPORTANCE OF STAYING HYDRATED BECAUSE HER OWN DAUGHTER, HAYDEN, WASN’T A FAN OF DRINKING WATER. | PHOTO COURTESY OF AMBER TAMAR HARRIS

Harris decided to write a children’s book, “Water Your Body, Water the World,” to help other mothers in similar situations. The book highlights the benefits of water for the body, as well as how it functions in everyday tasks such as brushing your teeth.