Drink water, Stay Hydrated
The National Oceanic Atmospheric Administration reports that in July 2012 was the the hottest month on record for the nation. The average temperature in the contiguous US in July was 77.6 ° F, 3.3 ° F above the 20th century average. During these hot summer days, we must remember the importance of staying hydrated. Your body is about two-thirds water and your brain even more, about 85 percent. Water is vital to the functioning of each cell and organ system in the human body. Water regulates body temperature, lubricates and cushions joints, protects the spinal cord and other sensitive tissues, and helps your body get rid of waste.
According to the Mayo Clinic, the average adult loses more than 10 cups of daily water and electrolytes, such as potassium and calcium, simply by sweating, breathing and waste disposal. You need to replace water lost to prevent dehydration, which is a major stressor for the body.
Of the remaining summer days and during exercise or illness, monitor fluid loss and pay attention to the symptoms that your body can not receive enough water. These symptoms may include dry mouth and skin, muscle weakness, headaches, digestive problems, joint pain, drowsiness, poor brain function, low blood pressure, irritability (and irritability in children) sinus problems / allergies, breathing difficulties and heart problems.
Consider the following tips to get enough water and prevent dehydration:
- Consume plenty of fluids. An easy to remember, guideline is to drink at least eight 8-ounce glasses of water each day. By drinking about two liters of water daily with a healthy diet, you will typically replace your lost fluids.
- Eat whole fruits and vegetables such as strawberries, grapefruit, blueberries, green peas, spinach and courgettes. They have a high water content and fiber and are low in calories and more energy dense. Cantaloupe and watermelon, two popular summer fruits are at least 0 percent water.
- Drink more water in hot or humid weather to help lower your body temperature and to replace what you lose through sweating. If dehydration occurs, enter a shady area, tilt and rehydrate.
- During the exercise, you need more water, but use caution. Drink one to two cups of water before exercise, and more for endurance events, and replenish fluids regularly during the activity. However, too much water can cause bloating and discomfort and potentially hyponatremia, a dangerous condition that can occur when your blood sodium level becomes too low.
- If you're sick, drink plenty of fluids. Keep in mind that the ginger ale and soda are high in sugar and contain too little sodium to replenish lost electrolytes.
Get immediate medical attention if you develop severe signs of dehydration such as extreme thirst, no urination for eight, shriveled skin, dizziness and confusion. If you have a medical condition such as diabetes or are pregnant, consult your doctor about how much fluid you need
Sources :. Centers for Disease Control and Prevention, Mayo Clinic, National Oceanic Atmospheric Administration, LifeWork EAP Strategies, Washington and Shady Grove Adventist hospitals.
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