Tips on staying hydrated this summer - KWWL.com

 HYDRATION

318 Americans die every year due to heat-related illnesses (CDC). Most of these deaths are preventable.

Being exposed to high heat for a prolonged time can lead to heat exhaustion and heat stroke.

Most at risk for heat-related problems include:

1. Children

2. Athletes and exercisers

3. Outdoor workers

4. Elderly

Signs of dehydration

o Thirst

o Flushed skin

o Fatigue

o Increased body temperature

o Faster breathing and heart rate

o Dizziness

o Weakness

o Labored breathing

Monitor hydration

o Urine color: first morning urine is best indicator of hydration status. Dark colored urine (apple juice, ice tea) is sign of dehydration. Urine may change colors after taking vitamin supplement - not an indicator of hydration status.

o Body weight: monitoring weight after first urine is best time to monitor weight. May be less effective in females due to menstrual cycle.

o Sweat loss: measure body weight before and after exercise

Fluid losses are increased by

o Air temperature

o Exercise intensity and duration

o Body size and gender (men)

o Fitness level - well-trained athletes perspire more

Sports drinks

o Only need if you are engaged in intense physical activity for more than 1 hour without stopping

o However, if you are more likely to drink more fluids due to taste of sports drink, that is better than nothing

Drink before you're thirsty and drink on a schedule if outside for a long time

Avoid caffeine and alcohol - both increase urine production, therefore affecting hydration

Can lose ~ 11 cups of fluid during exercise

Adult recommendations

o 13 cups for men and 9 cups for women per day

o 17-20 ounces before

o 7-10 ounces every 20 minutes

o 24 ounces after

o **one adult-sized gulp = 1 ounces

Child Recommendations

o 4-8 ounces before

o 5-9 ounces during

o 24 ounces after

o **one child-sized gulp = ½ ounce