WITH the current summer heat registering record highs, the risk of dehydration runs high for both sedentary and active individuals.
We become dehydrated when our bodies lose fluids, mostly water, at a faster rate than when we take liquids in. Dehydration can cause serious complications, from mild cramps to a life-threatening heat stroke. As summer temperatures rise, so does the risk of dehydration. This can be compounded by spending time outdoors and exercising in the heat without adequate hydration.
Here are some tips to staying hydrated in this unforgiving summer heat:
Drink before you’re thirsty
WHEN exercising, it is recommended that you drink at least a glass of water (about 8 ounces) four hours or so before you exercise. And while exercising, drink a glass in 15- to 20-minute intervals. In this hot weather, we tend to sweat at a faster rate, fight back by chugging enough water to offset the sweat.
Eat your waterÂ
YES, you read that right. It is possible to actually “eat” our water intake given that many fruits and vegetables are predominantly made up of water. Watermelons have a water content of 92 percent, cucumbers, 96 percent, and celery, 95 percent. So best to load up on fruits and veggies on top of your regular water intake. Eat your water and stay hydrated.
Avoid or limit caffeinated drinksÂ
SURELY you need that cup of coffee to give you that extra jolt of energy in the gym. However, caffeine being a diuretic may have the tendency to make us urinate more, and therefore increase the risk of dehydration. Aside from coffee and coffee blends, caffeinated drinks include certain sodas and energy drinks. If you must consume such drinks, you can compensate by drinking at least an equal amount of water.
Avoid or limit alcohol
SIMILAR to caffeinated drinks, alcohol is a diuretic, this may increase urination and promote the loss of liquids from our bodies. Since avoiding alcohol together may be a difficult proposition during summer given that having a bottle of beer at the beach can be a joyful experience, let’s just make sure to drink at least an equal amount of water to drive dehydration away.
Let’s keep our seniors hydrated
THIS last one is not a tip but rather a reminder to watch out for our elderly folk as they may be quite vulnerable to dehydration. The Department of Health recently issued an advisory calling on us to ensure that our elderly family members are drinking adequate amounts of water. Due to their advanced age, they may not be as conscious of the need to stay hydrated and may forget to drink enough water. Coupled with a diminished thirst sensation associated with age, they run a higher risk of not being adequately hydrated.
Here’s hoping everyone stays safely hydrated this summer.Â