What to know about staying hydrated this summer
Beat the Heat:
Long summer days and fun in the sun are a welcome arrival, but are you drinking enough fluids to keep up with the summer heat? Staying hydrated all summer long is an essential yet simple tool to stay healthy and look after your summer bladder health.
Read on to learn why your fluid intake needs a little extra attention during the summer season, and how to look after your summer health so you can enjoy every minute of sunshine.3, 4
Why hydration matters (especially in the summer)
Our bodies need enough fluid for many reasons, and good hydration means you are consuming enough fluid to keep your body happy.
We need good hydration to support:
• Blood circulation and normal blood pressure1
• Mental focus and general energy levels2
• Urinary tract infection (UTI) prevention2
• Regular bowel movements2
• Temperature regulation2
• Organ function1
In the summertime, we lose more fluid through the processes our bodies use to prevent overheating, such as sweating. If we don’t increase our fluid intake during periods of heat or exercise, we risk dehydration. 3, 4
Summer hydration and urinary health
Catheter users know the importance of hydration in preventing urinary tract infections, but adequate hydration can also prevent other catheter complications and support bladder control.4
It may seem counterintuitive, but good hydration and bladder control go hand in hand. Urine that is more concentrated (darker) is more irritating to the bladder and can trigger that “I’ve got to go right now” urgent feeling. Light-coloured urine (more dilute) is also less irritating to the skin and has less odour. 2, 5
If you notice your urine is dark yellow, it could be a sign to increase your fluid intake. If you see sediment in your urine (small flecks or crystals of solid-appearing substance), it might indicate dehydration, and those flecks can block your catheter. Always consult your healthcare provider if you are concerned.4
Staying on top of summer hydration is a simple but effective tool to prevent UTIs, as urine can remove bacteria from the bladder.4, 5 Keep reading to learn simple habits to keep that urine flowing and lower the risk of a UTI with hydration this summer.
How much fluid is enough?
There is no one-size-fits-all answer to how much fluid we should drink each day. Experts agree that the old saying of 8 cups a day is not the answer for everyone. 6 Rather than logging every drop, there are other ways to tell if you are getting enough fluid each day.
To make sure you are on track with your fluid intake:
1. Avoid feeling thirsty. Once you have the sensation of thirst, you may already be a little dehydrated. Instead, aim to drink enough liquids throughout the day to avoid feeling thirsty.1, 6
2. Look at your urine. Urine that is light yellow or almost clear in colour is a good sign that you are drinking enough. If your urine gets dark, reach for your water bottle. 4
3. Be aware of your mood and energy levels. If you are feeling tired or losing focus, a glass of water may be more helpful than a nap. 2
Every situation is unique, especially if you use a catheter. If you have questions about how much fluid you should be drinking, check with your healthcare provider.
Tips to keep your summer hydration on track
Staying hydrated is one simple tool to optimize urinary health, and it is especially important if you use a catheter.
Work these habits into your daily routines to make good summer hydration a seamless part of your day 5, 6:
- Keep a water bottle handy, especially on hot days
- Increase your fluid intake when you sweat, when you exercise and on hot days
- Spread your fluid intake out over the course of the day rather than “catching up” in the evening
- Keep an eye on your urine colour, and add some extra sips if it is getting darker
- Don’t wait for thirst before taking a drink. Let your water bottle be a visual cue or, if needed, set a reminder to drink
- Sip a beverage with each meal or snack
- Choose foods high in fluids (like soup or fruits)
Water is always a good choice for a beverage, especially if you're thirsty. If water isn't your preference, feel free to mix it up! Choose milk, soup, or decaffeinated drinks—whatever appeals to you. A little caffeine is fine, but remember it can irritate your bladder. 5 Health Canada recommends looking for options with no added sodium, sugars, or fat. 7
This summer, don’t let dehydration hold you back. Incorporate small, consistent habits to help prevent UTIs and support your urinary health. Use the power of simple hydration routines to avoid UTIs, improve your urinary health, and keep fun at the top of your summer to-do list!