Hitch Fit Living Magazine Volume 7 - July/August 2016 | Page 29

Summer is here and for many of us that means a lot of fun in the sun . Whether we are going to the pool , lake , performing yard work , or exercising outside , it is important to stay safe in the extreme heat . When temperatures are soaring it is very important to stay hydrated and stay cool . In this article , you will learn some helpful tips for staying hydrated and healthy in the extreme heat .

How much water should you drink ? Sources differ but generally you want to drink about 60 % of your bodyweight per day . Now if you are outdoors or being very active this number is higher . You typically want to drink 24oz of fluids two hours before activity and another 8oz right before activity . In extreme heat you want to consume 8oz of fluids or sports drink every 20 minutes during activity even if not thirsty . We tend to not realize just how much body fluid we lose in the heat . Here are some helpful tips for staying hydrated :

1 . Drink plenty of water 2 . Drink sports drinks containing electrolytes . Electrolytes help the body to retain water . 3 . Have some form of sugar / simple carbohydrates ( generally in most sports drinks as well ). Carbohydrates with help to give you energy for activities and help the body to retain water as well .

4 . Dissolve electrolyte tablets into water

I know what most of you are probably thinking , why would you recommend sports drinks ? Aren ’ t they bad for you ? Yes and no . Like all foods , sugar / simple carbs are fine in moderation . Having too much sugar when not needed can result in spiked blood sugar and insulin levels . However sports drinks were never created to be used as a leisurely beverage . Their specific purpose is to hydrate the body and provide carbohydrates for quick energy during activities , which is why they are high in sodium and sugar . When used as intended sports drinks can be invaluable in the heat .

Signs of dehydration can vary but the number one sign is thirst . If you feel thirsty there is a good chance dehydration is already setting in . Other symptoms include : dry sticky mouth , dizziness , muscle cramps , headache , decreased urination , and sleepiness . How can you tell if you are hydrated enough ? A good indicator of your hydration is the color of your urine . If your urine is clear chances are you are well hydrated .

Staying properly hydrated will also help to prevent heat related illness such as heat exhaustion , heat syncope ( fainting ), and heat stroke . Heat stroke can be deadly and requires immediate medical attention . Symptoms of heat related illness include : dehydration , lack of sweating even in the heat , red hot skin , headache , nausea / vomiting , fainting , etc .