Summer brings longer days and hotter temperatures. Many of us rely on caffeine to keep us going, but it is easy to forget the importance of hydration. While having a hot morning coffee or a cold energy drink in the afternoon can be enjoyable and energizing, it is important to remember that it is not replacing the water your body needs. Especially as we face hotter temperatures and more time spent outdoors.

Although you may not always notice it, heat affects everyone. Our bodies need the proper amount of hydration to regulate internal temperature and reduce strain on the body. To cool itself down, our bodies release sweat. Sweating in hot temperatures can cause your body to release two to four times more bodily fluid than normal. Without utilizing proper hydration and replacing fluids, this can subject your body to dehydration, fatigue, heat exhaustion, and/or heat stroke. Staying properly hydrated is essential for your body to safely manage the heat.

During the long, hot days, it’s common to reach your favorite, cold energy drink to get you through the day. They taste good, give you an energy boost, and sometimes even promote health benefits. However, what you choose to hydrate with is just as important as how often you hydrate. Energy drinks and strong amounts of caffeine are not ideal choices for hydration, especially in the heat.

Although caffeine can be helpful in moderation, consuming it in large amounts can lead to dehydration. The CDC strongly recommends that water should be the first choice for hydration before, during, and after strenuous activity. Large amounts of caffeine and added ingredients in energy drinks can lead to an increase in heart rate and blood pressure, which increases your risk of heat illness.

When working long hours in hot temperatures there are a few tips to keep in mind:

• Limit caffeine intake to 400 mg a day (about four cups of coffee)
• Hydrate prior, during, and after being in heat
• Drink about one cup of water every 15-20 minutes, but no more than 48 ounces of water per hour
• Eat an adequate amount to sustain hydration and support energy levels

It is important to be aware of the signs of heat exhaustion and heat stroke. Some signs of heat exhaustion may include headache, lightheadedness, pale skin, heavy sweating, nausea, vomiting, muscle cramps, and weakness. If you are experiencing these symptoms move to a cooler place, drink cold water, and call 911 if symptoms persist.

 More serious symptoms may indicate heat stroke. Heat stroke is a serious condition that requires immediate attention. Symptoms of heat stroke include throbbing headache, confusion, seizure, loss of consciousness, hot skin, nausea and vomiting. If you or someone near you are experiencing these symptoms, call 911 immediately, move them out of the heat, and place ice packs on the neck and groin areas while waiting for help.

Moderation is key. You do not have to entirely give up your favorite morning coffee or occasional energy drink but instead learn healthy habits and moderation. Be aware of the conditions around you, prioritize water first, and be mindful of your caffeine intake. Staying hydrated is one of the best ways to keep your body healthy during the summer heat. Find balance between your caffeine intake and hydration and keep your body healthy and fueled this summer.