How To Stay Hydrated During The summer Heat
1. Drink plenty of water.
Doctors recommend men to drink approximately 3.7 liters of total water and women should drink 2.7 liters of water each day. Another way to do determine the your recommended daily intake is by dividing your body weight in pounds by two. You should drink that number of water ounces every day. Note that your daily fluid intake should also depend on your age, sex, pregnancy, and breastfeeding. Start your day by drinking a cup of water when you wake and also before you go to bed. You should also have another glass of water with every meal. After workout, drink one or two cups as well. You can ward off dehydration by drinking water gradually throughout the day.
2. Pay attention to the signs of dehydration
Dry, irritated, itchy or sensitive skin are all signs of dehydration. If you feel fatigued, dizzy or have a headache, these are signs that your body lacks fluid. Additional symptoms include rapid breathing, not urinating, fainting or having very dark yellow urine. If you have any of these symptoms, it's important to get out of the heat and drink plenty of water. If your suffering from severe dehydration, you may also choose over-the-counter options like Hydralyte and Pedialyte so you can balance out sodium and electrolytes with your dehydration. Don't forget to call the doctor as well so you will be prescribed with proper treatment and medication.
3. Keep your urine in check
The color of urine is good measurement of hydration. If you have a pale urine, the color of straw, it means that you're properly hydrated. However, if you have darker urine, it means you need more water. A dark yellow ruine means you're experiencing mild to severe dehydration. It's also possible that your urine is affect by health conditions and medications. Be sure to consult your health provider if you're concerned about the color of your urine.
4. Avoid drinking caffeine, sugary drinks and/or alcohol
There are liquids that may encourage dehydration such as beer, wine, sugary sodas, coffee, lemonade, sweet tea, and hard liquor because they're loaded with sodium, sugar and other ingredient that are known to remove water from tissues. Consider swapping these drinks with water so stay hydrated.
5. Replenish your body with water when you sweat
If you're physically active it's essential to drink water throughout your activities. Consider humidity, sweat rate, and even how long you've engaged in physical activities. Drink at least 17 to 20 oz. of water two to three hours before you exercise, 8 ounce of water 2- to 30 minutes before your physical activity, 7 to 10 ounce every 10 to 20 minutes during exercise, 8 ounce no more than 30 minutes after your exercise.
You also need a good water bottle you can carry around every where so you can keep your body hydrated. Check out Miniso Australia's stylish water bottles.