By Kim Larson
Special to The Herald
With summer temperatures heating up around much of the country, heading off dehydration can be a full-time job for young and old. Here are five tips to help you beat the heat.
What’s the best fluid to drink for hydration?
Water is not only an essential nutrient, it’s the quintessential fluid. Not drinking enough water affects our brain function, as well as physical health and performance. Water drives the body’s most important functions, like digestion and metabolism. About 80 percent of our fluid intake comes from drinking water and other beverages like milk, coffee and tea, with the remaining 20 percent coming from foods.
How do you prevent dehydration in summer heat?
The best way to prevent dehydration while being active in the summer heat is to drink fluids often during the day, as well as during and after exercising.
You should drink about four to six ounces of fluid every 15 minutes. An ounce is about one gulp, so you can empty that 24-ounce water bottle in an hour very easily. If you sweat a lot, you need to drink even more.
Sports drinks that replace sodium and potassium are the best choice for those who are continually active for periods longer than 90 minutes, or are exercising in extreme heat and/or at high intensity.
How much fluid is needed to stay hydrated?
If you are an active person, a good rule of thumb is to drink the number of fluid ounces that equals half your body weight in pounds. Keeping a water bottle with you at all times will help develop a healthy habit of drinking often throughout the day.
Load up on fruits and veggies that are mostly water like watermelon, berries and citrus fruit, along with vegetables like tomatoes, lettuce, celery, cucumbers, radishes and broccoli. Milk also contains high amounts of water and, in addition, sodium and potassium to replace what’s lost in sweat.
Why is staying hydrated so important?
Dehydration affects our health in many ways. Studies have shown that even when we are mildly dehydrated, we can experience greater fatigue, tension and mood changes.
Being dehydrated also affects our thinking, concentration, reaction time, learning, memory and reasoning. It’s just as important for those working at a computer to stay hydrated as athletes competing in the summer Olympics.
How can you tell if you are hydrated — or not?
An easy way to tell if you are dehydrated is to check the color of your urine. Urine should be a very pale yellow when hydrated — if it’s dark yellow or tan, you are not drinking enough fluid. Thirst is not a reliable indicator of hydration — it’s a sign you’re already becoming dehydrated. Don’t wait until you feel thirsty to drink
Signs of dehydration
Dry mouth, swollen tongue
Bad breath
Infrequent urination
Lack of sweating
Feeling sluggish
Mental confusion
Dizziness
Cool and clammy skin
Light headedness/fainting
Kim Larson is a registered dietitian nutritionist, founder of Total Health, www.totalhealthrd.com, and a spokesperson for the Academy of Nutrition &Dietetics. Follower her at www.facebook.com/totalhealthnutrition and on Twitter @heatlhrd.
Talk to us
> Give us your news tips.
> Send us a letter to the editor.
> More Herald contact information.
