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| Courtesy National Day Calendar |
Did you
know that May 27th was National Heat Awareness Day? Heat is one of the
leading weather-related killers in the United States. The National Weather
Service asks people to think about the heat on National Heat Awareness Day,
which is observed each year on the last Friday in May. That coincides
with Memorial Day weekend, a weekend when many Americans start spending more
time out in the sun.
One of
the biggest problems people have in hot weather is staying properly hydrated.
Maintaining the proper fluid level in our bodies is just as important as
keeping the radiator in your car topped off. Actually, since dehydration can
lead to serious illness or death, it’s more important.
In a
Fitness Magazine article titled, The Ultimate Energy Drink: How to Stay Hydrated,
Stephanie Dolgoff writes, "Water protects and hydrates our organs,
transports nutrients to our cells and helps us stay energized and mentally
sharp. It also balances the level of electrolytes and minerals such as sodium
and potassium in our bodies to keep our muscles functioning properly.”
Dehydration
occurs when the loss of body fluids is greater than the amount of water being
taken in. More water is moving out of our cells and bodies than what we consume.
Florida gets hotter than many other parts of the country. That makes it
especially important to take precautions. When the heat is on, be sure to stay
hydrated, avoid alcohol and caffeine, and avoid overexertion. Some days
it’s much better to stay in a cool space than it is to be outside in the heat.
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| Courtesy National Weather Service |
Prevention
When it
comes to dehydration, a fluid ounce of prevention is worth a gallon of cure. If
you’re not careful, dehydration can sneak up on you very quickly, especially in
places with hot and humid summer climates like Northeast Florida. Pay attention
to the environment and try to anticipate situations where you may need to
increase your fluid intake.
For
example, if you’re going out on a kayak or canoe, take extra water in case your
excursion takes a little longer than anticipated. If you’re working in the yard
on a hot day, take breaks at regular intervals and drink water during your
breaks. Don’t wait till you begin to get thirsty. If you do, you’ll already be
well on your way to becoming dehydrated. Dehydration starts when body fluids go
down by just one percent. However, people don’t even get thirsty till their
fluids go down two percent. Here are some additional tips.
- Pay close attention to weather reports and avoid exercising and working outside on very hot days or during the hottest parts of the day.
- Plan strenuous outdoor activities for early in the day or late in the day when the temperature is cooler.
- Avoid alcohol. Alcohol increases water loss and even impairs your ability to sense the earliest signs of dehydration.
- If you have to be outdoors when it is very hot, wear light-colored and loose-fitting clothing. And keep a bottle of water nearby.
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| Courtesy Wikimedia Commons |
Symptoms
of Dehydration
The
symptoms of dehydration range from minor to severe. They include:
- Increased thirst. Don’t ignore thirst. Get some water or a sports drink.
- Dry mouth, which is also referred to as cotton mouth.
- Weakness, dizziness, palpitations, confusion, fainting.
- The color of urine can be a reliable indicator of dehydration. According to DripDrop, clear or light yellow urine is normal. When urine is darker orange, it’s a sign that the body is running low on water.
How much water should a person drink every day?
In the not-so-distant past, the so-called rule of
thumb for recommended water consumption was one size fits all: eight 8-ounce
glasses of water per day. That has changed. Obviously, a large person needs
more water than a smaller person. Also, a person who is active outside in a hot
climate for much of the day will need more water than a person who sits in an
air-conditioned office all day.
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| Courtesy Wikimedia Commons |
According to WEBMD, people should drink between half an ounce
and an ounce of water per day for each pound they weigh. For example, a person
who weighs 150 pounds should consume between 75 to 150 ounces of water a day
depending on there activity level. Someone living in a hot climate would want
to take in about 150 ounces per day. Someone in a cooler climate might need
less than 100 ounces per day.
A person who calculates that he or she is
drinking a lot less than the recommended amount per day should develop a plan
for ramping up the quantity. It’s not a good idea to try to double the amount
of water being consumed overnight. The increase in intake should be made more
gradually so that the body can adjust accordingly.
Drinking fluids isn’t the only way to stay
hydrated.
In an article for Daily Burn, Emily Faherty writes about foods that
can help people in their efforts to stay hydrated. It’s no coincidence that
watermelon has water in its name. Watermelon is 92 percent water and it does a
nice job of quenching thirst. Watermelon also contains salt, calcium, and
magnesium making it ideal for helping with hydration.
Celery stalks are about 95 percent water. Celery
also has fiber and minerals, including potassium and vitamin K. Cucumbers,
which are 96 percent water, can also help you to keep your cool in the heat.
Strawberries are 92 percent water and they are loaded with fiber and vitamin C.
Lettuce and spinach also have high percentages of water.
Working these foods into your diet will help you
to maintain the proper fluid levels.
Self-treatment for mild dehydration
Mild dehydration can normally be corrected by
consuming fluids. That doesn’t mean chugging down lots of water. Here are a few
suggestions on how to take in fluids slowly to bring your levels up to where
they should be:
- Sip small amounts of water.
- Drink carbohydrate/electrolyte-containing drinks. Sports drinks like Gatorade are good for this.
- Add Lemon to your water to aid with cellular absorption, this will also help with your body’s alkalinity.
It’s very important to stay properly hydrated in
hot weather. Maintaining an awareness of the environment around you and
planning for situations where your body may need more water than normal is one
of the keys to avoiding dehydration. Staying in tune with what’s going on in
your own body is the other key. Taking appropriate steps to avoid dehydration
and taking action quickly when symptoms present themselves will help you to
maintain the balance your body needs and enjoy the summer in spite of the
searing heat.
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In this article, I have discussed dehydration,
how to stay properly hydrated and avoid dehydration, symptoms of dehydration,
and what to do if you become dehydrated.
If you have a comment about this article, please
leave it in the comments section below. If you know of someone who might
benefit from the information in this blog, please share it with your friends,
colleagues, and on social media.
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At Vibrant Life, we address all of the key
elements to add vibrance and vitality to your life. This includes nutrition,
chiropractic care, and fitness. If you need to consult with a chiropractor
about your neck, back, or any other health concern, please contact our office
to set up an appointment.
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| Courtesy Vibrant Life Health Center |
Dr. Jon Thomas is a Board Certified Chiropractic Physician. His
practice, The Vibrant Life Health Center, is located in the Mandarin section of
Jacksonville. His interest in health and fitness started early, and his
athletic pursuits have included BMX racing, Professional Snow Skiing, Water
Skiing, Baseball, Weightlifting, and Martial Arts. After studying and learning
from some of the top health experts throughout the world, Dr. Thomas dedicated
his life to helping people of all ages to transform their lives. The objective
for each patient is to initiate the body’s healing and to work progressively
toward a body that functions optimally. Dr. Thomas is seen regularly on TV on
First Coast Living, where he discusses the transformations of his patients. He
also speaks at events throughout the community and writes informative articles
to improve the health of residents throughout Jacksonville.
I read this on Sunday and wow was it approprate. It was very hot and humid, and at times I though I would faint. Great article on keeping hydrated. :D
ReplyDeleteHeat related injuries can be deadly, especially at this time of the year.
ReplyDeleteInformative article! I was out on a kayak on a lake for four hours last weekend, and I'm really glad I had enough water.
ReplyDelete