Healthier Me: Staying Hydrated in the Hot, Humid Weather
Our hot and humid summer weather has arrived, and with it comes some health warnings from the experts. Dehydration can cause some major problems.
The trainers at Sanford Power say the most efficient way to stay hydrated is drinking water or a sports beverage. But, they say certain foods can help too. Eating things like fruits, vegetables, soups, smoothies and yogurt can help replenish some of those fluids. You should focus on delicious summer fruits and vegetables such as: watermelon, peaches, nectarines, melons, grapes, cucumbers, sweet bell peppers, tomatoes, summer squash and berries. Not only do they have a good amount of fluids but they also contain antioxidants to help us stay healthy with a strong immune system.
Depending on your genetics and how much you sweat, the length and intensity of the activity can affect your hydration levels. Activities that last 60-90 minutes ideally should be replenished with water. If your activity is more than 60-90 minutes you should hydrate with a sports beverage. Try to reach for your beverage every 15-20 minutes and drink about 6-12 ounces.
Kendall Railing is a strength and conditioning specialist at Sanford Power Center. He says, "indoors there will always be a water fountain, but not outside." Obviously that is not the case outside. Railing says most people won't drink enough outside, adding, "that is why it's important to be hydrated prior to the workout."
How much fluid should you drink after activity? Weigh yourself before and after activity. For each pound you lose, hydrate with 16-24 ounces. Children need to hydrate with 10-20 ounces for each pound they lose.
If you're a salty sweater: the experts also suggest you also add salty foods to the equation, not just a sports beverage.
A urine check is commonly used to check hydration levels. The experts at sanford power center say it should look more like lemonade versus apple juice.
(From Sanford Health)
To make sure you are properly hydrated, it's important to recognize the signs and symptoms of dehydration:
* Elevated heart rate
* Reduced sweating
* Muscle cramps
* Dark urine or small urine volume
* Chills or clammy skin
* Nausea or vomiting
* In severe cases it may cause heat related illness such as heat exhaustion or heat stroke