Summer time heat raises the risk for dehydration and heat stroke. With the high summer temps and humidity, it’s extra important to make sure you get enough fluids! It is important to stay hydrated throughout the day, as it is too late, if you wait to get a drink when you feel thirsty. Especially for those older adults, it takes longer for them to feel thirsty even though they may be severely dehydrated.
Tips for getting adequate fluids:
• Keep a glass or bottle of water with you during the day so you can sip on it. Drink when you are thirsty and even when you are not thirsty.
• Drink more water instead of sugary beverages, milk and juice to avoid those extra hidden calories. Alcohol will increase your water loss. Plain water always works the best.
• Increase your fluid intakes if your diet is high in fiber, protein or salt.
• On days where you may be sweating alot or burning extra calories such as an all day softball tournament in 80-90 degree weather, or doing yardwork/landscaping in the heat all day…you may need to add electrolytes such as Gatorade or Powerade. I prefer G2 Gatorade as it’s lower in sugar, yet still has plenty of electrolytes. **Please note, these drinks are not necessary when you’re doing less than an hour of light activity or more sedentary activities as they just add extra calories and sugar.
• Consult with your doctor or dietitian if you are on a fluid restricted diet and would like further help with your hydration needs. Use the above chart to determine your hydration level by the color of your urine.
-Kelsey Graphic Reference:http://www.brownsburgathletics.com/images/urine.gif
