Hot conditions and above-normal temps are expected in some parts of Florida early this week, according to the National Weather Service Tampa Bay.
In South Florida, the heat index was expected to get as high as 105 in some cities.
Florida’s summer is definitely here.
Do you know how to stay safe?
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Experts regularly tell us to hydrate, but what does that really mean?
The University of Florida’s Institute of Food and Agricultural Sciences tackled the topic to help residents — and visitors — separate the myths from facts.
Let’s start with explaining when summer begins and what exactly is hydration.
When does summer start?
The start of summer depends on which summer you’re referring to: meteorological or astronomical.
Meteorological and astronomical seasons begin and end on different dates. The reason has to do with how each are defined.
According to National Centers for Environmental Information, meteorological seasons were created because traditional seasons varied from 89 to 93 days. That made it difficult to compare statistics from one year to another.
So meteorological seasons are:
Astronomical seasons are based on the position of the Earth as it makes its annual trip around the sun, according to NOAA. Seasons are defined by two solstices and two equinoxes.
So astronomical seasons in 2026 are:
What does it mean to ‘be hydrated’?
At the most basic, according to the Centers for Disease Control, being hydrated means having enough fluids in your body to carry out normal, healthy functions, including:
“Dehydration is a condition in which you lose so much body fluid that your body can’t function normally. It occurs when you lose more fluids than you take in,” according to Cleveland Clinic.
“Water is important to your body, especially in warm weather. It keeps your body from overheating.”
How do you know if you’re hydrated?
A simple way to see how well hydrated you are is to check your urine.
According to Dartmouth Health, pale, light yellow, or mostly clear urine that is relatively odorless usually means you are well-hydrated.
If your urine is a dark or medium yellow, or if you urinate infrequently, it is a sign you are becoming dehydrated and need to increase your fluid intake.
Are some people at a higher risk of dehydration?
Yes. According to the CDC, people with a higher risk of heat-related problems include:
Signs of dehydration in adults
If you’re thirsty, you’re already mildly dehydrated, according to Cleveland Clinic.
Signs of dehydration in adults include:
Signs of dehydration in kids
Signs of dehydration in children include:
What’s the fastest way to cure dehydration?
The fastest way to cure dehydration is to drink water, according to Cleveland Clinic.
Now let’s tackle those myths.
Myth: Electrolyte-enhanced beverages are necessary for daily hydration
Fact: “Electrolytes are minerals that help regulate fluid balance, nerve function and muscle contraction,” according to Laura Acosta, instructional associate professor of food science and human nutrition at the UF/IFAS.
“Most people doing routine daily activities don’t need to consume beverages with added electrolytes or use special packets to enhance their water.
“However, electrolyte needs increase with heavy sweating or fluid loss, so it helps if you’re intentional about replenishing them during prolonged sweating. For example, if you exercise for 60 to 90 minutes or even longer, or you exercise in high heat conditions, you might consider drinking electrolytes.”
Myth: Caffeinated drinks dehydrate you
Fact: “Although caffeine can slightly increase urine output, the fluid consumed in beverages such as coffee or tea generally offsets that effect,” Acosta said.
“Studies in habitual caffeine consumers show no meaningful difference in hydration status between water and caffeinated beverages. Very high doses of caffeine may have a stronger diuretic effect, and people who are not accustomed to caffeine may notice it more.
“Still, caffeinated beverages should complement, not replace, water intake.”
Myth: Alkaline water hydrates better than regular water
Fact: Measuring pH tells you how acidic or basic (alkaline) something is on a scale from 0 to 14, with 7 being neutral.
Pure water has a pH of 7. Alkaline water is produced by passing water through a machine with an electric current or by adding minerals to the water to increase its pH.
“Alkaline water is often marketed as being superior for hydration, compared to regular water. However, the body already tightly regulates its pH, regardless of what you drink,” Acosta said.
“There is no strong evidence that alkaline water improves hydration compared to plain water in healthy people.”
Should you ‘pre-hydrate’ if you’ll be outside in Florida heat?
“Thirst is a signal, but it’s not instantaneous,” Acosta said. “By the time you feel thirsty, your body may already be slightly dehydrated. This is especially true in certain situations, such as prolonged exercise (60 to 90-plus minutes), hot or humid environments and heavy sweating or fluid loss.
“Waiting when you are in these situations until thirst kicks in can be dangerous, as dehydration can escalate quickly. Athletes and people working or exercising in the heat are often advised to begin activities well hydrated and continue drinking fluids at regular intervals.
“Pre-hydrating is a wise idea when you’re planning to exercise or spend time in the heat.
“Drinking a cup or two of water ahead of time, and taking regular hydration breaks throughout, can help you feel and perform your best and prevent complications from dehydration.”
Myth: Everyone needs to drink 8 glasses of water a day
Fact: Everyone’s hydration needs are unique and based on a number of factors, including age, activity level, diet, health and medications.
“The climate you live in also matters; those who live in hot, humid locations will typically need to consume more water,” according to the National Council on Aging. Yes, Florida definitely fits in this category.
“In general, you should take one-third of your body weight and drink that number of ounces in fluids daily. For example, if you weigh 150 pounds, aim to drink 50 ounces, or a little over six cups, of water each day.”
The National Academy of Medicine suggested an adequate intake of daily fluids of about 13 cups for men and nine cups for women ages 51 and older.
All sources of fluid — drinking water, food, and beverages — were counted in the recommendations.
Myth: You can’t drink too much water
Fact: You can drink more water than your body can flush out, according to the National Council on Aging. It’s called hyponatremia, or water toxicity, and can be fatal in some cases.
Signs of hyponatremia include:
Some people are more prone to hyponatremia than others, including those with
Endurance athletes are also susceptible, especially novice runners, according to the National Council on Aging.
The good news is that if you don’t have any of those risk factors, water toxicity is usually not a serious concern.”
Myth: Drinking liquids is the only way to stay hydrated
“In addition to drinking plenty of water, consuming hydrating fruits and vegetables can be an excellent way to supplement your fluid intake,” according to Dartmouth Health and the National Council on Aging.
“Some fruits and vegetables — like watermelon, cucumber, and strawberries — can be particularly hydrating because of the other nutrients they contain, like potassium.”
Other foods with a high water content include:
Be careful; some foods can worsen dehyration.
“Salty, high-sodium fare such as potato chips and packaged meals can contribute to dehydration by prompting the body to draw water out of its cells,” according to the National Council on Aging.
Cheryl McCloud is a journalist for the USA TODAY Network-Florida’s service journalism Connect team. You can get all of Florida’s best content directly in your inbox each weekday day by signing up for the free newsletter, Florida TODAY, at https://news-journalonline.com/newsletters.
This article originally appeared on The Daytona Beach News-Journal: Heat myths vs facts as Florida residents face summer temps
Reporting by Cheryl McCloud, USA TODAY NETWORK – Florida / The Daytona Beach News-Journal
USA TODAY Network via Reuters Connect
By Cheryl McCloud, USA TODAY NETWORK – Florida | USA TODAY Network
