Summertime Hydration Tips
The extreme heat conditions this summer place us at higher risk for dehydration and heat related illness. The elderly, children and athletes are at particularly high risk.
Heat-related illnesses, such as heat exhaustion and heatstroke, occurs when your body can’t keep itself cool. The two common types of heat related illness are heat stroke, and heat exhaustion. Heat exhaustion happens when your body gets too hot. It can be caused by physical exercise or hot weather. You may experience any or all of the following symptoms:
- Heavy sweating
- Feeling weak and/or confused
- Dizziness
- Nausea
- Headache
- Fast heartbeat
- Dark-colored urine, which indicates dehydration
If you think you have heat exhaustion, get out of the heat immediately! Rest in a building that has air-conditioning or find a cool shady tree. Drink plenty of water. Take a cool shower or apply cool water to your skin. If left untreated, heat exhaustion can lead to heat stroke, a life threatening condition.
Symptoms of heat stroke include:
- Dizziness and feeling light-headed
- High fever (greater than 104)
- A flushed or red appearance to the skin
- Lack of sweating
- Muscle weakness or cramps
- Nausea
- Vomiting
- Fast heartbeat
- Fast breathing
- Feeling confused, anxious or disoriented
- Seizures
- Make sure you call 911 and get medical help immediately if you suspect heat stroke
Poor hydration can increase injury risk, hamper concentration and slow recovery for all athletes. The longer and more intense the physical activity, the more important it is that you obtain the right kind and amounts of fluids. Some basic tips nutritionists give to help you stay cool and hydrated during your workout include:
• Carry a fluid bottle with you so you can “pre-hydrate” before and after exercise. For bikers, make sure you have at least 60 oz water on your bike for a 2 hour ride. Runners, make sure you leave water bottles along your running route to re-hydrate or carry a hydration pack with plenty of water.
• Drink at least 2 cups of water or sports drink 1-2 hours before and 1 cup every 15 minutes of intense exercise, especially in the hot weather
• Drink on a schedule. Pre-plan to have plenty of fluids available.
• Increase quality fluids like skim and lowfat milk, almond or soy milk, and 100% fruit juices.
• Eat foods high in fluids such as fresh or canned fruits, yogurt, soups, puddings and watermelon
• Carry a fluid bottle with you so you can “pre-hydrate” before and after exercise. For bikers, make sure you have at least 60 oz water on your bike for a 2 hour ride. Runners, make sure you leave water bottles along your running route to re-hydrate or carry a hydration pack with plenty of water.
• Drink at least 2 cups of water or sports drink 1-2 hours before and 1 cup every 15 minutes of intense exercise, especially in the hot weather
• Drink on a schedule. Pre-plan to have plenty of fluids available.
• Increase quality fluids like skim and lowfat milk, almond or soy milk, and 100% fruit juices.
• Eat foods high in fluids such as fresh or canned fruits, yogurt, soups, puddings and watermelon
Stay cool and well hydrated. Don’t forget, fall is right around the corner!
Yours in good health,
Carol and Denise
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