Summer is in full swing. You have taken great care to keep the grass green, the flowers and vegetable garden watered, but are you keeping yourself properly hydrated? The amount of fluid required to remain well hydrated will vary with the climate, your activity level, medications, and your general health state. Heavy perspiration, diabetes, obesity and heart disease may require increased fluid intake. Hotter climates and hotter days generally equate to greater sweat production and more need to replenish fluids. Exercise in the heat further increases the need for hydration. If you know a day will be particularly hot and you anticipate you will be active, be sure to begin hydrating early! Do not wait until you are thirsty to drink water. Thirst is a sign your body is dehydrated. Another indicator you may be dehydrated is in the color of urine. Urine should be clear or very pale in color if you are getting enough fluids. If you are not sweating during exercise or when out in the heat, you may be dehydrated and nearing heat exhaustion which can lead to heat stroke. Symptoms of heat exhaustion include headaches, cool, moist skin, dizziness and light-headedness, weakness, nausea and vomiting, and dark urine. If you experience heat exhaustion move to a cool area, use cool towels and fans, stop exercising and seek medical attention if necessary. Symptoms of heat stroke include fever above 104 degrees, irrational behavior, extreme confusion, dry, hot and red skin, rapid shallow breathing, rapid, weak pulse seizures, and unconsciousness. Heat stroke requires immediate medical assistance.
Staying hydrated can be easy. Though juices and milk are acceptable, water is best. Avoid caffeine, alcohol and high sugar beverages especially when in the heat and when exercising. Eating fresh fruits and vegetables will contribute to your water intake as well. Always hydrate before, during and after activity.
Amber Coulter, Owner, MSPT