Do you ever watch commercials for pool equipment, vacation destinations or even sunscreen? Everyone is usually running around, playing sports, or splashing around in the water – all while basking in the hot summer sun. No one ever seems to be concerned with how these people are staying hydrated. Ok, maybe that’s not the first thing you think when you watch summertime commercials. But really – are we supposed to believe that these people can run around in the hot and humid weather without ever bothering to take a swig of water? Let’s be serious, shall we?
I know what you’re thinking. We’ve suffered through winter. We’ve endured the bitter temperatures. We shoveled the never ending piles of snow. Now, when the sun is finally shining and we can spend time outside without a twenty pound parka on, there’s are a whole other slew of problems – like dehydration– to worry about.
Luckily, though, avoiding dehydration is a tad bit easier then digging your car out of its parking space in the middle of a freak Chicago snowstorm. Although easier, it is still extremely important to keep your body hydrated during these hot temperature months. According to the Center for Disease Control (CDC), 318 Americans die every year from heat-related illnesses. Sadly, most of these deaths could have been prevented if the victims understood how to keep themselves adequately hydrated and knew of the dangers of dehydration.
So, in lieu of summer, here are some helpful hints and tricks to avoid dehydration while still enjoying the outdoors.
Tip #1 – Don’t Wait
By the time you feel thirsty, you’ve already entered into the first phase of dehydration. Try to consume water on a schedule and remember – water is always your best bet. Drinks that contain caffeine or alcohol should be avoided – these types of drinks stimulate the production of urine, which thereby promotes dehydration.
Tip #2 – Before, During & After
You should make sure to drink water before, during and after participating in outdoor activities. Hydrating before will keep your heart rate and body temperature low while giving you an energy boost. Adults require 17 to 20 ounces of water before beginning activity, 7 to 10 ounces every 20 minutes during activity and 24 ounces the first two hours after the activity has been completed.
Tip #3 – Allow Yourself Room to Breathe
Making sure you have proper ventilation in your work space or home is very important in terms of avoiding heat stroke. If you need to be inside without having ventilation on a hot day (for example, if you do not have air conditioning or a fan to circulate air), make sure to take breaks and allow yourself to spend some time outside in the shade. Wearing loose fitted, light weight and light colored clothing also helps air to circulate.
Tip #4 – Recognize the signs and symptoms
It’s important to recognize the signs of dehydration in yourself or those around you. If a person experiences dryness of the skin, mouth or eyes or if they begin to feel lightheaded or dizzy, they have entered into dangerous territory. Let them sit down and sip on water. It’s important to seek medical attention any time someone begins to show severe symptoms of dehydration.
SOURCES:
Center for Disease Control
Mayo Clinic