Do not wait for signs of dehydration to appear. Anyone with a fever, vomiting or diarrhea should drink plenty of fluids. If anyone in your family is ill, pay attention to how much they’re able to drink - especially young children and the elderly. Be aware of the signs of dehydration (below). ![]() Wear a wide-brimmed hat in the sun to keep your head cool and use plenty of sunscreen to avoid sunburn, which can increase your skin temperature and make it harder to stay cool. Dark colors absorb heat, so stick with lighter shades. ![]() Wear light, loose-fitting clothing that lets your skin breathe. Plan outdoor activities in the early morning or evening. Avoid sun exposure, especially between 10 am and 2 pm, when the rays are strongest. If you don’t have air conditioning at home, try a shopping center, movie theater or public library. On very hot days, stay indoors in an air-conditioned environment. Water-rich vegetables include cucumbers, leafy greens, radishes, celery, zucchini and tomatoes. ![]() Watermelon, strawberries, cantaloupe, peaches and pineapples are fruits with high-water content. Certain fruits and vegetables contain plenty of water in addition to healthful nutrients. Just make sure to limit caffeine and alcohol. You can also consume clear broths, ice pops or sports drinks (especially if you're doing intense exercise). If plain water tastes boring to you, you can add flavor with fresh fruits or a splash of fruit juice. To stay hydrated, you should increase your fluid intake. If youre active, or if the weather is particularly hot, theres a greater risk that you will become dehydrated. The key is to drink regularly throughout the day (at least 6-8 mugs). Sip water steadily throughout the day and drink more fluids than usual when the weather is hot, especially if you’re active. You should drink plenty of fluids such as water, diluted squash and fruit juice to stay hydrated. By the time you feel thirsty, you’re already slightly dehydrated. Don’t wait till you’re thirsty to drink.Follow these six tips to stay safe and healthy, especially when temperatures - or your activity levels - increase: Low blood sodium.Both doctors agree, your best defense against dehydration is prevention. Exercise-associated hyponatremia: 2017 update. The hydration equation: update on water balance and cognitive performance. Hydration status as a predictor of high-altitude mountaineering performance. Effect of “water induced thermogenesis” on body weight, body mass index and body composition of overweight subjects. ![]() Narrative review of hydration and selected health outcomes in the general population. Liska D, Mah E, Brisbois T, Barrios PL, Baker LB, Spriet LL. Chronic constipation in the elderly: a primer for the gastroenterologist. doi:10.1093/fampra/cmr112ĭe Giorgio R, Ruggeri E, Stanghellini V, Eusebi LH, Bazzoli F, Chiarioni G. A randomized trial on the effects of regular water intake in patients with recurrent headaches. Spigt M, Weerkamp N, Troost J, van Schayck CP, Knottnerus JA. Individualized hydration plans improve performance outcomes for collegiate athletes engaging in in-season training. Dietary reference intakes for water, potassium, sodium chloride, and sulfate.Īyotte D, Corcoran MP. Institute of Medicine of the National Academy. Fluid intake and beverage consumption description and their association with dietary vitamins and antioxidant compounds in Italian adults from the mediterranean healthy eating, aging and lifestyles (Meal) study. Platania A, Castiglione D, Sinatra D, Urso M, Marranzano M. The water in you-Water and the human body.
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