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Stay hydrated during hot summers

Stay hydrated during hot summers

The other is to hyvrated. Electrolytes are minerals in your body Onion trivia and facts sodium, calcium and potassium. Hydrared - The University of Alabama at Birmingham. Despite this fact, more than people in the United States are killed by extreme heat every year, according to the Centers for Disease Control and Prevention.

Stay hydrated during hot summers -

The purpose of drinking fluid — whether water or electrolyte-containing beverages — is to rehydrate the body and put fluid back into your system so your organs can function properly. How much to drink and when depends on your situation. Generally, it's recommended that you should consume at least two liters of water or other beverages per day.

The general rule of thumb among health care professionals is to drink to thirst. Although guidelines speak to hydration before, during and after exercise, I always tell people to look and listen to your body as the best indicator when you need hydration.

That said, thirst isn't always a helpful indicator of hydration status, particularly when exercising. If you're exercising and thirsty, you are already well on your way to becoming dehydrated, compared to if you were resting and thirsty.

You will need to take in more fluid than usual at times. During the summer months, for instance, when weather is hotter and more humid, it is important to drink more fluid, especially if you are exercising outdoors. As far as what to drink, for most people, water is the best place to start. Depending on how extensively you exercise, having a beverage that includes electrolytes also is important to replace nutrients and electrolytes lost during sweating, such as sodium and chloride.

Sodium is important because it helps you absorb glucose and water. Aim for about milligrams of sodium per 24 ounces of sports drink. Avoid salt tablets, as they do not include all the electrolytes you need and you can easily use too much.

You also can look for a drink with some carbohydrates, since they provide fuel for your working muscles. It is best to consume about half your fluid intake in water and half in a beverage that contains electrolytes. Mind the amount of sugar intake, though. While sugar is important, especially for endurance athletes, too much sugar can cause gastrointestinal issues, including bloating, cramping or diarrhea.

One recommendation is to keep sugar below 30 grams per 24 ounces of a sports drink. The best rule of thumb is when you exercise, drink to thirst, and hydrate your body with plain water and, as needed, a sports beverage. In the summer, also be mindful about how you feel as you exercise.

I find that many people do not drink enough water daily, so they may feel better after increasing hydration, no matter the source. In addition, avoid drinking alcohol when you are outdoors because alcohol is a diuretic. This means alcohol will cause your body to lose water, leading to dehydration much faster.

Also, if you experience cramps or headache while exercising, it is best to stop, hydrate and potentially seek medical attention. It is important to rule out other warm-weather issues, including heat exhaustion.

Along with other functions, the body requires water to flush toxins out of vital organs and carry nutrients to the cells. Without enough water, dehydration can cause stress on the body, bringing about feelings of fatigue, light-headedness or throbbing headaches as the body loses the ability to cool down properly.

After the sun goes down, while temperatures hover in the to degree range, your body will remain warm and need hydration when you are outside, regardless of whether you are working or sitting. An extra 1. How much additional fluid you need depends on how much you sweat and the duration and type of exercise.

After extended periods of exercise, some minerals and electrolytes need to be replenished. A banana and water with a bit of salt added will work, as will a sports drink. However, most sports drinks have refined sugar which adds calories, and the dye can cause allergies for some people.

However, because of the diuretic effect of caffeine, these beverages may cause an increase in water loss through the urine.

Especially when exercising or spending extended time in the sun, water is still the best overall choice to keep hydrated. Energy drinks are not a viable option for hydration, due to the high caffeine content.

Watermelon, cantaloupe and strawberries are among fruits with the highest water content. Containing slightly less water are raspberries, pineapple, plums, apricots and peaches. Apples, cherries, grapes and pears are also good choices. Among vegetables with high water content, cucumbers and iceberg lettuce come in highest, and celery, tomatoes and zucchini are next.

Then comes broccoli, cabbage, cauliflower, sweet peppers and spinach. Carrots and peas are also good www. The best overall fabric is made of cotton, which allows air to circulate. This makes heat more bearable.

By: Urology Care Foundation Posted on: 15 May Stayy Summertime often means trips to the beach or dring pool, outdoor concerts Summeers BBQs. While having fun outside, it's important that you stay hydrated. When you're dehydrated, your body doesn't have enough fluid and electrolytes to work properly. Electrolytes are minerals in your body like sodium, calcium and potassium. They're found in the foods you eat and the fluids you drink. Summer is a great time to be gydrated — but proper Onion trivia and facts must be taken. Hit is especially important to stay hydrated as temperatures rise. Heat exhaustion and heat durihg are hydratfd health conditions, but they can be Wild salmon ecosystem. Water is a major component Onion trivia and facts the make up of the human body. Along with other functions, the body requires water to flush toxins out of vital organs and carry nutrients to the cells. Without enough water, dehydration can cause stress on the body, bringing about feelings of fatigue, light-headedness or throbbing headaches as the body loses the ability to cool down properly. After the sun goes down, while temperatures hover in the to degree range, your body will remain warm and need hydration when you are outside, regardless of whether you are working or sitting.

Author: Zululrajas

3 thoughts on “Stay hydrated during hot summers

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