Drink the
Water Please!!
Wow
It's Hot Out Here!!
When it's hot outside our bodies sweat in order to keep us cool. As
the sweat is evaporated off the skin it creates a sensation of coolness.
It's our body's own evaporative cooler. However, if you don't replace
the water your body loses through sweating you can run into some serious
health problems such as heat exhaustion and heat stroke.
Heat exhaustion sets in when your body's cooling system has been overworked
for long periods of time. Heat stroke is a serious life threatening
condition that happens when your body has used up all it's supply
of salt and water and can no longer control body temperature. Persons
suffering from heat stroke can have their body temperatures rise to
108 degrees F which can inflict permanent damage.
What
Am I Looking For?
Signs of heat exhaustion can be headache or dizziness. Other signs
include heavy sweating, extreme thirst, tingling in the hands or feet,
and a fast pulse. The first thing to do is to get out of the heat,
put your feet up and place a wet cool cloth on your head. Continue
drinking water and stay out of the sun for the rest of the day.
When your body has reached the next level, heat stroke, the symptoms
begin to change. Signs include hot, dry skin with little or no sweating,
a very fast pulse, difficulty breathing and nausea. In some severe
cases there can be seizures and convulsions.
Water,
Water And More Water!!
To get a grip on just how much water is enough, the daily requirement
is 64 ounces. Most tall drinking glasses are about 12 ounces and those
individual plastic soda bottles are about 20 ounces. If you just can't
imagine drinking that much water then try dressing it up with lemon
slices or buy flavored seltzer water. Flavored waters can count glass-for-glass
toward your daily requirement and most juices are 90 % water so you
can count most of it too.
Water is the best choice but sports drinks also have a place in keeping
you well hydrated. The sugar and salt in sports drinks helps their
water content be absorbed into the intestines faster than plain water.
This attribute makes them good candidates for persons who have already
started to feel the effects of dehydration such as dizziness, nausea,
or fatigue.
What
About Soda and Beer??
Alcohol or beverages with caffeine, like soda and coffee, don't count
glass-for-glass. Both substances are diuretics, which cause even further
dehydration. You could count three cans of Coke as only two glasses
of water. Alcohol doesn't count at all !!!. For every alcoholic
drink you have you need an Extra glass of water just to keep
up.
How
Much Do I Need?
The daily requirement of 64 ounces a day is all well and good if your
sitting behind a desk all day, but if you plan to be out in the heat
and become more active that number goes up. For example a 5-hour flight
increases you water need by 4-5 extra 8oz glasses. Sitting at a sporting
event for three hours in 90 degree weather increases water needs by
2.5-5 glasses. Walking for an hour in 90-degree weather increases
water needs by 2-3.5 glasses.
Tips to keep you out of trouble in the hot
sun
1. Take water with you.
2. Wear light colored and light weight clothing
3. Wear a hat to shade your eyes and head
4. Eat juicy foods, like fruit, and avoid anything salty
5. Avoid beverages with caffeine or alcohol
6. If your not feeling well, sit down and cool off out of the heat