Summer means trips to the beach, picnics, and great family vacations. Is also means an increased risk of dehydration. With more time spent outside in the sun, there comes an increased risk of not drinking enough liquids. Fortunately, there are simple measures that can be taken to prevent dehydration symptoms.
First off, you need to understand when you are becoming dehydrated. Most common symptoms of dehydration include fatigue, light-headedness, and flushed skin. You know that most of your body is made up of water- there is no way it can function properly when it is running short of this valuable compound. If you start to feel these symptoms, or notice them in others it is time to take a break and grab something to drink.
Avoiding dehydration starts with your diet. Avoiding caffeine and alcoholic beverages will help keep you from losing more water than necessary. Alcohol especially can cloud your judgment and make it more difficult to take care of yourself. Don’t take salt pills. If you are worried about nutrient loss than you a sports drink instead. Most people have enough salt in their diets already, and these drinks will help you rehydrate, as well as replacing nutrients lost through sweating.
Don’t fall into the trap of believing that just because you are in a water-filled environment, such as swimming or live in a high humidity area, that this will protect you from dehydration. You will still sweat from any physical activity. You may notice it more in a dry area since sweat evaporates quickly, but you will lose just as much water exercising in a wet environment as a dry one.
Staying properly hydrated starts with a lifestyle change. Eight glasses of water is the recommended amount you need to stay hydrated, but this is only a guide. If you are active than you may need more to stay healthy. If you do not want to track your daily intake then there is a simpler way to ensure you are getting enough to drink. Take a peak every time you use the bathroom. The lighter the color of your urine the more hydrated you are. Aim to keep the color straw colored or lighter. If it gets darker than this it is time to get a glass of water.
The Cleveland Clinic advises that you can also reduce your risk by making sure you get one or two glasses to drink before any physical or outdoor activity. Avoiding the heat at the middle of the day can also reduce the amount of moisture you are sweating out. Use this time to prepare lunch in a shady area, talk, and relax. Ensure that everyone in your group has plenty of opportunities to drink throughout the day as well. Nothing ruins an outing faster than someone getting ill because of something as simple as not drinking enough water.
If you just can’t bring yourself to drink plain water all the time, there are other options. You can choose to use flavor-enhancing packets, although these often contain artificial sweeteners that can be harmful to some people. In moderation, fruit juice can be a great way to rehydrate while gaining some essential vitamins. You can also just add slices of citrus such as lemons or limes, for a quick burst of flavor in your water. If you will be exercising for long periods of time a sports drink is an appropriate way to replace liquids, as well as salts your body uses up to sweat. WebMD has a great idea for dealing with kids, who are just as susceptible to dehydration as adults. Shildren may be more attracted to fruit or popsicles that are full of water, and tasty as well. Visit this site at Duke Medicine if you want more hydration ideas an tips.
Whatever method you use to stay hydrated, you will enjoy the extra health benefits from this simple change. Dehydration can become dangerous if left untreated, and is easily preventable. Whenever you are enjoying the outdoors this summer make sure to pack plenty of water to help make sure you are staying safe and healthy.
