It’s not just what you drink – it’s also what you eat! Intermountain Health Sports Dietitian reminds residents to stay hydrated and safe hot summer holidays.
(PRUnderground) July 3rd, 2025
Recent high temperatures have Intermountain Health dietitians reminding people the importance of staying hydrated and eating right. Doing so can help prevent heat illness.
Drink plenty of water
You may need to drink more than you might think. Ashley Hagensick, sports dietitian at Intermountain TOSH, recommends you drink half your body weight in ounces per day.
“That means if you weigh 200 pounds, to stay hydrated properly, you’d be drinking 100 ounces of any beverage, not just water,” said Hagensick. “You may even need to increase that number if it’s hot outside, you’re at altitude, outside for more than an hour, or exercising vigorously.”
That may seem like a lot of water, but even mild dehydration can cause headaches, sleepiness, dizziness, and constipation, said Hagensick.
“You may experience mild dehydration before you’re even aware you need a drink, so remember to drink before you’re thirsty,” said Hagensick.
She also shares her tips on how to increase your water intake:
- Take a water bottle with you everywhere you go, so you can drink a little bit at a time no matter where you are. Invest in sturdy bottle you can reuse.
- Recommendations before activity:
16-20 ounces 4 hours before
8-12 ounces 10-15 minutes before
3-8 ounces every 15-20 minutes during an activity (sports drink preferably if over 1 hour)
16-24 ounces per pound lost after being active (weight lost during exercise/activity is water weight and needs to be replenished)
- Put a small amount of sodium in drinking water to help better absorb and pull water into the body’s cells. Recommendation is 110-220 mg per 8 ounces fluid
- Eat more fruits and vegetables. They have a high water content which means they count toward your daily total. Stock your grocery cart with summer favorites like melons, peaches and grapes. You can also freeze fruit and water in a popsicle mold for a hydrating summer treat.
- Drink other beverages too – Milk, juice, coffee, tea, even soup—it all counts toward your daily total. One thing that doesn’t count is alcohol, which may cause dehydration. If you do drink alcohol, drink an extra glass of water to make up for its dehydrating effects.
- Set a reminder on your phone to drink something every hour. This will help you stay hydrated all day long.
Dietitians say a person’s diet is also an important part of preventing heat illness. Experts remind people to eat enough food for the intensity of the workout they’re doing.
Along with staying hydrated, eating healthy and nutritious foods can also help prevent health issues.
A diet high in caffeine and alcohol can be dehydrating so it is important to only consume in moderation, especially during this heat wave.
To keep your house from getting hotter than it already is, Hagensick suggests recipes that do not involve turning on the stove or oven. Experiment making cold pasta salads and green salads with a variety of mix-ins for a well-balanced meal that keeps you cool.
Cut up fresh fruit and vegetables to improve your hydration status and avoid heating the house.
An air fryer is a great way to cook something you would normally cook in the over in half the time.
Even when it is hot outside, use the grill to cook meat and vegetables quickly, again, without heating the inside of your home.
Following these tips will help you have a healthy and hydrated summer. Plus, you’ll get all those great benefits like productivity boosts, better digestive health, clearer skin and more.
How to spot heat related illness
There are several types of heat-related illnesses including, mild issues like heat rash or heat cramps. The more extreme cases include heat exhaustion and even heatstroke which can be fatal.
Symptoms for heat exhaustion and heatstroke include:
- Heavy sweating
- Cold, pale, and clammy skin
- Muscle cramps
- Dizziness
- Fast, weak pulse
- Nausea or vomiting
If you have any of these symptoms it’s important to rest in a cool, shaded location, and drink plenty of water. A more severe symptom of heatstroke is a body temperature of 103 degrees or higher, and in that case a person should cool down quickly, either in an ice bath or using ice packs and seek emergency medical attention.
Here are a few additional tips to avoid heat-related illnesses:
- Do outside activities in the early morning or late evenings.
- Avoid the hottest parts of the day which is usually between 3-5 pm.
- Avoid workouts on artificial turf or concrete. The temperature can be much higher on those surfaces due to sun exposure.
About Intermountain Health
Headquartered in Utah with locations in six states and additional operations across the western U.S., Intermountain Health is a nonprofit system of 33 hospitals, approximately 400 clinics, medical groups with some 4,600 employed physicians and advanced care providers, a health plans division called Select Health with more than one million members, and other health services. Helping people live the healthiest lives possible, Intermountain is committed to improving community health and is widely recognized as a leader in transforming healthcare by using evidence-based best practices to consistently deliver high-quality outcomes at sustainable costs. For up-to-date information and announcements, please see the Intermountain Health newsroom at https://intermountainhealthcare.org/news.
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