Water, electrolytes vital to staying cool in summer
Published on Friday, August 1, 2025
By: Danny Barrett Jr., dlbarrett@umc.edu
Whether it’s yard work, cutting grass, jogging in a park or running after the little ones on a playground, staying active away from work is vital – even when the heat index this time of year in Mississippi is consistently above 100 degrees.
It’s easy to experience symptoms of dehydration being outdoors for any length of time – specifically headaches, light-headedness, extreme thirst, fatigue and/or muscle cramps, to name a few. Extreme cases can lead to heat stroke or hyperthermia (abnormally high body heat).
“Each summer we see many patients with heat-related complaints in the UMMC Emergency Department,” said Dr. Trey Wofford, associate professor of emergency medicine. “This is not just a disease of the sick and frail. Oftentimes, these patients are healthy, young people who have had prolonged exposure to heat through their jobs or athletic activities.”
Experts say water is still the best way to fend off the effects of the heat, with tips on the right kind of sports drinks and foods that can also rehydrate the body in the summer.
“While water is essential for survival, drinking only water is not sufficient if a person is on the go for extended periods in excessive heat without rehydrating,” said Rebecca Turner, registered dietitian nutritionist in UMMC’s Department of Preventive Medicine. “Staying hydrated is crucial and takes more than just fluids. It takes essential nutrients, electrolytes and calories.”
The best types of bottled water will depend on someone’s individual tastes and preferences, Turner said, with safety of the water source being the key.
“During these hot days, if someone has reliable and safe tap water or water from a fountain, using a water bottle, especially a reusable one, offers numerous benefits, including improved hydration, cost savings and reduced environmental impact,” she said.
If you’re outside for longer than an hour when the temperature is high, look to beverages fortified with electrolytes. Any number of varieties are available on grocery and convenience store shelves, though the best choices for overall health are those that have less added sugar compared to sodas and a good balance of essential vitamins and minerals.
“When selecting electrolyte drinks, keep in mind that sugar is not an electrolyte that needs replacing for good health,” she said. “Prioritize minimal added sugars if you are managing diabetes or your weight. Look for a good balance of sodium, potassium, magnesium and calcium.
“Also, rotate electrolyte replacements with plain water and be sure to take in snacks and balanced meals throughout the day.”
Fruits and vegetables with high water content can help you stay hydrated, not just with water but also with electrolytes found naturally. Some of the best snack foods for hydration are: watermelon, cucumbers, tomatoes, lettuce, strawberries, cantaloupe, oranges, celery, zucchini, bell peppers, spinach, broccoli and cabbage.
Additionally, milk and yogurt are excellent electrolyte food sources, Turner said.
Aside from water-rich foods, people should watch for signals their bodies give to them when working or playing in hot weather, Wofford said.
“They should also try to avoid exposure during the hottest parts of the day and should take frequent breaks in a cool environment,” he said. “Most importantly, at the first sign or symptom of heat illness, they should remove themselves from the heat to rest and hydrate in a cool environment, before things get worse.”
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