Be Safe. Hydrate.
A helpful summer message from our health ministry team:
Who turned on the summer switch!? We went from “Sprinter” to Summer overnight! I don’t know about you but the cold, wet spring kept me inside, usually drinking something warm and caffeinated to fight the blahs. And NOT drinking water.
Now that summer is in full swing, I am already noticing I am dehydrated. According to Dr. Stacie Lye*, a dry climate like ours with a hot sun can affect anyone, especially our younger and older populations and those working up a sweat. You can lose 40 percent of your body’s water during exercise or working outside (anybody else pulling cheat grass!?).
So how much water should you drink a day? There is something to the old “eight glasses a day” adage. For adults, a half-gallon (64 ounces, i.e. eight 8-ounce glasses) is recommended. You may need more if you’re exercising, or the weather is especially hot.
Your best defense against dehydration is prevention. Follow these tips to stay safe and healthy:
Don’t wait till you’re thirsty to drink. By the time you feel thirsty, you’re already slightly dehydrated. Sip water steadily throughout the day and drink more fluids than usual when the weather is hot, or you are working outside or exercising.
If plain water tastes boring to you, you can add flavor with fresh fruits or a splash of fruit juice. You can also consume clear broths, ice pops, or sports drinks diluted with water (especially if you're sweating a lot). It’s also best to limit caffeine and alcohol.
Certain fruits and vegetables contain plenty of water in addition to healthful nutrients. Watermelon, strawberries, cantaloupe, peaches, and pineapples are fruits with high-water content. Water-rich vegetables include cucumbers, leafy greens, radishes, celery, zucchini, and tomatoes.
Stay inside when it gets too hot. If you don’t have air conditioning at home, try a movie theater or the public library. Avoid sun exposure, especially between 10 am and 3 pm, when the rays are strongest. Plan outdoor activities in the early morning or evening.
Wear light, loose-fitting clothing that lets your skin breathe. Dark colors absorb heat, so stick with lighter shades. Wear a wide-brimmed hat in the sun to keep your head cool, and use plenty of sunscreen to avoid sunburn, which can increase your skin temperature and make it harder to stay cool.
Remember to take water along when you leave the house. Bend is the home of HydroFlask after all. Grab a cute water bottle, put some stickers on it, and “be cool”.
If anyone in your family is ill, pay attention to their fluid intake, especially young children and the elderly. Anyone with a fever, vomiting, or diarrhea should drink plenty of fluids. Do not wait for signs of dehydration to appear.
Fluids are essential to keeping the vital organs active. Dehydration can be mild, moderate, or severe, based on how much of your body’s fluid is lost or not replaced. Severe cases can lead to a hospital trip for IV fluids and could sometimes result in kidney damage or nervous system problems.
Keep an eye out for any of these signs of dehydration in children or adults:*
Darker-than-usual urine
Not urinating despite steadily drinking water
Muscle cramps
Bad breath
Fatigue
Fever or chills
Craving sweets
Dry mouth/skin
Fast heartbeat
Irritability
Confusion
Drowsiness
Please note, there are certain medical conditions, e.g. impaired kidney function and congestive heart failure, that may limit the amount of fluid a person should consume in a day. Please follow your doctor’s advice for daily fluid intake if you have any underlying medical conditions.
I do hope you are enjoying your summer. As always, please feel free to reach out to the health ministry team if you have any medical needs, questions, or suggestions. And don’t forget….
Be Safe. Hydrate.
*6 Simple Ways to Stay Hydrated. San Diego. Health. February 22, 2019. Wellness & Prevention Stacie Ly, MD
