Studies show that 75 percent of Americans drink less water than is recommended daily. Paired with long periods of time in the heat, dehydration can escalate into serious health issues including muscle cramps, severe exhaustion or heat stroke. To enjoy warm weather safely, keep in mind the dangers of dehydration.
It can be easy to overlook early stages of dehydration, especially if youre busy. Some common signs of dehydration include:
Confusion
Dark or decreased urine
Diarrhea
Dizziness
Dry mouth
Advertisement
Fainting
Headache
Low blood pressure
Rapid heart rate
Tired or sleepy
Vomiting
Weakness
Although dehydration is a leading cause of hospital visits for seniors, it affects all ages. The recommendation for water intake depends on a variety of factors including diet, lifestyle, activity level, health conditions and environment. For 5- to 8-year-olds, the recommendation is one liter of water daily; 9- to 12-year-olds should get 1.5 liters and children ages 13 and older should consume up to two liters each day. A general rule for adults is to drink half ones body weight in ounces of water daily.
There are a variety of convenient ways children, adults and seniors can stay hydrated.
Hydrating Foods: Approximately 80 percent of hydration comes from liquids, while 20 percent comes from foods. Water-dense foods include celery, cucumbers, strawberries and watermelon. Its also important to consume foods that increase the bodys electrolyte-count, such as cheese, milk, pickles and yogurt.
Get Creative: For some, drinking water is tedious. Consider infusing fruits and herbs or freezing fusions into healthy popsicles. Keep in mind that coffee, tea, pop and other caffeinated drinks are diuretics that decrease fluid in the body.
Friendly Reminders: If staying hydrated throughout the day isnt a habit, consider setting an alarm as a reminder to drink two or three times an hour. Another way to track water intake is to mark times on a bottle to see how much to drink at given times of day.
Dress in Light Colors: While dark-colored clothing is great for UV-protection, it absorbs heat and can raise your body temperature. Because sweating contributes to dehydration, its best to wear lightweight, light-colored clothing with sunblock outdoors.
Cool Off: Whether at a park, beach or the back yard, take breaks from the heat. For every hour of physical activity, drink 16-31 ounces of water.
Dr. S. George Kipa, M.D., is a deputy chief medical officer and Blue Cross Blue Shield of Michigan provider. For more health tips, visit AHealthierMichigan.org.
Original post:
How to avoid summertime dehydration - The Macomb Daily
