Every year, San Antonians gather outside to celebrate at our citywide party, Fiesta. But between daytime parades and nighttime festivals, it’s important to stay hydrated and drink plenty of water.
How can you make drinking water a central part of your lifestyle? We have some tips.
The Importance of Drinking Water
Water makes up over 60% of your body weight. Every cell, tissue and organ in your body needs water to function properly.
“Water is essential for both keeping your body hydrated and helping your body to perform important functions daily,” says Dr. Adriane Garcia, a family practice physician assistant at University Health.
Staying Hydrated in the Texas Heat
Dr. Garcia is most frequently asked about the recommended daily water intake. Most people need at least 6-8 cups (48-64 ounces) of water every day to stay hydrated. If you spend the day outside at a Fiesta event, you'll need to drink more.
To prevent dehydration, drink plenty of fluids regularly, approximately 2 to 3 cups an hour.
Dangers of Dehydration
It’s easy to get lost in the fun of Fiesta, but not drinking enough water can lead to dehydration. For example, if you're enjoying a margarita or a beer, you will need to drink more water to stay hydrated. Alcohol removes fluids from your blood at a faster rate than other liquids.
Mild dehydration can affect your body by disrupting blood pressure, increasing heart rate and interfering with your ability to regulate temperature. Severe dehydration, on the other hand, may require medical attention.
“An easy way to determine if you need to drink more water is to look at the color of your urine,” Dr. Garcia says. If you aren’t getting enough water, your urine will be very dark in color. When you are drinking plenty of water, your urine will be clear.
Other signs of dehydration include:
- Dizziness
- Dry mouth or skin
- Fatigue
- Feeling very thirsty
Watch for severe signs of dehydration, including confusion, bloody or black stool, or extreme fatigue or sleepiness.
What to Do if You’re Dehydrated
While Fiesta events may offer on-site first-aid station, the following self-care measures can be taken if you experience signs of dehydration:
- Drink fluids rich in electrolytes, like Gatorade or Pedialyte
- Get in an air-conditioned spot or relocate
- Put a damp towel around your neck
- Remove excess clothing and loosen tight-fitting clothing
- Sip on cool water
- Spray water on your skin to encourage cooling by evaporation
If you are experiencing signs of severe dehydration, seek medical help immediately to avoid severe complications or illness.
Tips for Staying Hydrated at Fiesta
While you may not be allowed to take in a reusable water bottle to a Fiesta event, other steps you can take to avoid dehydration include:
- Monitoring your coffee intake before heading to early events, such as the Battle of Flowers Parade. Caffeine can also contribute to dehydration.
- Monitoring your alcohol intake during Fiesta events, including A Night in Old San Antonio (NIOSA), Fiesta Oyster Bake and the Flambeau Parade.
- Consuming water-rich foods, such as cucumbers and watermelon.
Tips for Drinking More Water
If you struggle to get the recommended 6-8 cups of water each day, check out these tips for drinking more water:
- Flavor your water with lemons, limes, oranges, strawberries or another fruit
- Alternate between water and other beverages, like soda and juice
- Drink a cup of water every time you brush your teeth or eat a meal
- Use a smartphone app to keep you on track
- Take a bottle of water on the go with you
“Drinking enough water ensures your body has what it needs to clean out toxins in your system and maintain adequate blood pressure,” says Dr. Garcia.
