The weather is heating up, and that means it’s more important than ever to stay hydrated. This article will give you some tips on how to make sure you’re drinking enough water, so you can stay healthy and avoid getting dehydrated.
What happens to our bodies in the heat?
You may have noticed that you sweat more when it’s hot outside. That’s because sweating is one of our body’s ways of cooling down. As the sweat evaporates off our skin, it takes some of the heat with it, helping to keep our body temperature down.
Of course, all that sweating can lead to dehydration if we’re not careful. Dehydration can happen when you lose more fluids than you take in, and it can be dangerous, especially in hot weather. Symptoms of dehydration include feeling thirsty, lightheaded, or tired; having a dry mouth, mouth, or lips; or having dark-colored urine.
Here are some tips to stay cool and hydrated this summer.
1. Drink plenty of fluids, especially water.
Drinking fluids in summer is crucial, especially water. It’s important to drink even before you feel thirsty.
The American Council on Exercise recommends that people working out in the heat should drink about 17 to 20 ounces of fluids two hours before their workout. During exercise, they should drink 7 to 10 ounces every 10 to 20 minutes.
2. Avoid drinks with alcohol or caffeine.
Drinks like soda, coffee, and alcohol can dehydrate you because they act as diuretics. Diuretics are substances that promote urine production, which can lead to dehydration.
3. Eat foods with high water content.
Water-rich foods like cucumbers, tomatoes, watermelons, and strawberries can help you stay hydrated.
4. Dress for the heat.
Wearing lightweight, breathable clothing can help you stay cooler in the heat. Cotton is a good fabric to choose from because it helps wick away sweat.
5. Schedule outdoor activities wisely.
The hottest part of the day is usually between 10 a.m. and 3 p.m., so it’s best to avoid strenuous activity during that time. If you must be outdoors, take frequent breaks in the shade or air-conditioning.
6. Protect yourself from the sun.
Wearing sunscreen and a hat can help protect you from the sun’s harmful rays.
7. Take a cool shower or bath.
Taking a cool shower or bath can help you lower your body temperature and stay hydrated.
8. Use a fan.
A fan can help circulate air and keep you cooler.
9. Stay in an air-conditioned space.
If possible, stay in an air-conditioned space during the hottest part of the day.
10. Check for heat alerts in your area.
In some areas, the government issues heat alerts when the temperature is expected to reach a certain level. Be sure to check for any heat alerts in your area and take extra precautions if one is issued.
By following these tips, you can stay hydrated and safe in the summer heat.
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