Summer Heat and Humidity Call for Smart Hydration
Hot weather this summer has created more uncomfortable days than normal and has increased the risks associated with dehydration. Whether younger or older or somewhere in between, whether living in dry heat or humid heat, dehydration affects optimal functioning of our bodies, and can result in severe consequences.
Studies indicate that a substantial number of Americans suffer mild to chronic dehydration, particularly people over age 65 and people who pursue physical activities. However, dehydration can affect anyone who is not adequately prepared for the heat.
Dehydration impacts the brain, heart, muscles, and other critical functions that affect our health, and in extreme situations can cause death:
Low fluid levels in our blood thickens it, which causes the heart to work harder, placing significant strain on our cardiovascular system
Without adequate hydration the brain loses cognitive strength, and mood and concentration are compromised
Muscle weakness and fatigue can set in and may result in immobility, often suddenly
How to avoid the negative impact of dehydration:
Drink at least eight glasses of water daily (varies by weight, weather, activity level); plan to drink more when the temperature exceeds 80 degrees, and drink when you feel thirsty
Eat water dense fruits (watermelon, oranges) and vegetables (lettuce, cucumber)
When exercising or playing sports, hydrate before, during, and after
When on outdoor excursions (hiking, biking, etc.), avoid extreme heat conditions and be prepared for the possibility you may be outside longer than expected
To maintain electrolyte balance, start the day with a glass of water and electrolytes to rehydrate following sleep. Replenish electrolytes during intense heat events or vigorous activity. The critical electrolytes to look for in a product are Sodium, Magnesium, Potassium, and Chloride.
To keep hydration interesting and flavorful, and to add variety to your fluids, enjoy water-based drinks that support hydration:
Watermelon Agua Fresca | Blueberry Spinach Smoothie | Lemonade
