Memorial Day is just around the corner, which means that the unofficial start of summer is just about here. However, with the longer days and warmer weather can come increased heat, leading to more sweating and more possible stress. These are three dangerous dehydration causes.

So What happens when you don’t consume enough water?

In order to sustain your body’s systems, you must give it an ample amount of water based on how much you’re losing. If you do not, the body begins to draw moisture from other body systems never meant to quench the thirst of dehydration. This can lead to serious damage and major health issues. To help avoid this happening for you or a loved one, take a look at some of the easiest ways to avoid this dangerous condition.

1. Carry water with you at all times: Keep a large water bottle nearby during the summer months. This includes at home, at work, and in the car. Just having it in your view is a good reminder to periodically drink from it. As we get older, our sense to drink water lessens when we’re thirsty. So having a visual reminder is a great idea.
2. Drink water before and after each meal: By simply rinsing your mouth out after you eat, you’re decreasing the possibility of dehydration. It also helps with digestion by drinking before your meal and helps the body absorb nutrients by drinking after you eat.
3. The bathroom: One little-known hydration tip is to drink a glass of water each time after using the bathroom. It’s the perfect way to replenish the fluids that are lost in elimination.
4. Reduce your caffeine intake: For some people, the day doesn’t truly begins until they’ve had their first cup of coffee. Unfortunately high amounts of caffeine are found in coffee, tea, and sodas. Compounding things is the fact that these beverages are all diuretics, meaning they promote the loss of water through urine. So if you are going to drink coffee, make sure you’re keeping up with tip number 3!
5. Alcohol consumption: Alcohol works the same way caffeine works, especially during the hot summer months. With this in mind, you or your loved one should limit their intake of beverages that double as diuretics.
6. Eat more fruits: When you consider all the juices associated with natural fruits, is it any wonder that fresh produce provides a much-needed boost of hydration? Seniors should eat hydrating items like pineapple, pear, watermelon, cantaloupe, mango, apples, and peaches.
7. Don’t forget about vegetables as well: An increased consumption of vegetables can also help provide adequate hydration. They contain plenty of water Seniors should reach for veggies like cucumber, squash, or bell pepper.

In addition to drinking plenty of hydrating fluids, you or a loved one should also dress lightly and try to limit exposure to direct sun when heading outside. It’s also very important to know the warning signs of heat exhaustion. However, if you can successfully follow the seven tips above, knowing the signs of heat exhaustion should just be a precautionary action.