Staying Hydrated During the Warmer Weather

According to The American Academy of Family Medicine, water makes up more than half of your body weight. You lose water each day when you go to the bathroom, sweat, and even when you breathe. You lose water even faster when you are physically active or the weather is really hot. If you don’t replace the water you lose, you can become dehydrated. A registered dietitian at Washington Regional, Natalie Bules, says, “Water consumption is so important because dehydration can cause serious health consequences.” Symptoms of dehydration include fatigue, dizziness, headache, confusion, muscle weakness and dark colored urine. Tips for staying hydrated: • Drink a glass of water right when you get up each day. • Whether you feel thirsty or not, drink water before, during and after exercise. • Don’t wait until you’re thirsty to drink. • Increase your fruit and veggie intake - they are rich in water and nutrients. • Carry a refillable water bottle. • Minimize caffeine intake. • Drink at least eight, eight-ounce glasses of fluid per day, even when not exercising or getting out into the heat. • If you’re going to be out in the heat or exercising, drink at least 10-12 eight-ounce glasses of fluid per day. • Add lemon, fruit or any no-calorie sweetener to flavor your water and add variety. • Sports drinks are great when sweating heavily or exercising for more than 60 minutes. • Exercise early or late in the day to avoid the hottest part of the day. • Wear light colored comfortable and loose clothing that shades as much of your body as possible. • If you’re on a medication or have a diagnosis that may require fluid restriction, consult your doctor for specific fluid needs. “If you or someone you know is showing signs of dehydration, seek medical attention immediately,” encourages Bules.

STAYING HYDRATED DURING THE WARMER WEATHER

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