Photo: AP/Darryl Webb
Water is a crucial component of your health. Through daily living, the average person loses about 3- 4 liters (about 10-15 cups) of fluid a day in sweat, urine, exhaled air and bowel movement. Elevated temperatures put additional strain in the bodily functions and the water needs increase. Moreover, lost fluids can only be replaced by the water we drink and the food we eat.
Thirst can be said that is the first sign of dehydration; experts however comment that the signal of thirst is the last outward sign of dehydration. That’s because thirst does not develop until body fluids are depleted well bellow levels required for optimal functioning. Thus, it is important that you do not wait until you’re thirsty to drink water.
Here are a few tips on how to stay hydrated in high temperatures:
- Drink a glass or two of water as soon as you wake up in the morning and another before going to bed at night
- Keep a water bottle (not plastic) with you at all times and sip frequently. The water is best utilized by the body when you drink small quantities regularly than large quantities every now and then
- Tea, coffee, and soft drinks contain some water and also diuretics that actually flush water out of your body. So, don’t depend on them to replenish fluid loss
- Choose purified water and drink it preferably in room temperature. In that way the body has an easier time utilizing it as it matches the internal temperature
- Choose shaded areas when you plan to stay outdoors for prolonged time and avoid direct exposure to the sun, especially when the sun is at its strongest, i.e. mid day
- Keep the body moist or wet; if you are outdoors try to spend time by the beach, a swimming pool, or a water park
- Avoid strenuous exercise during the hottest part of the day; choose early morning or early evening instead
- Wear light clothes, both in color and texture
- Choose light and fresh foods, i.e. salads and fruits, over spicy and fatty meals
Remember that babies, kids and elders are the first ones in danger of dehydration as they may not be able to communicate their thirst needs or have a latent awareness of being thirsty.
For more info on cooling ideas visit: Wild Waves Theme Park, Seattle Parks and Recreation
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