With summer in full swing, people are making the most of their time in the sun. Unfortunately, not everyone can safely enjoy the warm weather. The Northwest, Canada, and parts of the Northeast are seeing heatwaves like never before. Within seven days starting June 26, there were 69 preliminary heat-related deaths in Washington State and Oregon—116 deaths. Heatwave or not, there are heat-related deaths each year. Although some circumstances are hard to prevent, the majority of those situations are preventable. Here is a list of dos and don’ts that can ensure we stay hydrated during the warmer months.
DO: Eat Water-Packed Fruits and Vegetables
While water may be our main source of hydration, the majority of fruits and vegetables we eat every day are packed with not only nutrients but also water. According to the Institute of Medicine, “About one-fifth of our water consumption comes from foods (namely fruits and veggies).” If plain water is a struggle to get down, some of these water-packed foods are guaranteed to help rehydrate the body: cucumber, zucchini, watermelon, carrots, apples, peaches, broccoli, jicama, tomatoes, strawberry, and pineapple.
DO: Hydrating Extra When Out In The Sun
Whether we’re in the hot sun for five minutes or five hours, it’s crucial to maintain hydration on all levels. When the temperature rises outside, it raises our body temperature, which in turn sends a signal to our brain that we need to cool down by producing sweat. However, any sweat that we produce also decreases our hydration levels, therefore dehydrating us further. To stay hydrated in hot temperatures, we need to consume more hydrating liquids than we’re expelling. Although this is not necessarily hydrating, another easy way to stay safe in the sun is the use of sunscreen. Sunscreen prevents harmful rays caused by the sun from burning the skin. As a result, this can help prevent dehydrating and aging of the skin over time. Always be sure to prep the skin with a good moisturizer before putting on sunscreen with an SPF of at least 30 to prevent dehydrated skin, sunburns, or even skin cancer.
Don’t: Drink Alcohol and Sugary Beverages
There’s nothing better than enjoying a few cocktails or a cold beer on a hot summer day, but it comes with a price. We’ve always been told to drink water when consuming alcohol to prevent dehydration, but combining sugar and alcohol increases the level of dehydration. When consuming too much sugar, our body has to dilute it to stop it from harming the body. Sugary and alcoholic beverages in our body take water from other parts of the body—including the brain—to process and break down the toxins. Alcohol and sugar expert Chris Beatty states, “When taken in large amounts, both sugar and alcohol can dehydrate you because they’re diuretics.”Such a large amount of water is taken to keep our body functioning; therefore, it’s important to not only consume sugary and alcoholic drinks in moderation but also drink plenty of water for both those types of beverages being consumed in the hot weather—especially if we’re outside all day.
Don’t: Wait Until You’re Thirsty to Drink
With 75% of Americans dehydrated, our society struggles with this ongoing problem daily. Some don’t like the taste, while others don’t keep it on hand with them or even find it difficult to take the time to drink. Many also don’t even realize that they are dehydrated in the first place. The most obvious symptom of dehydration is thirst. Other less obvious symptoms include tiredness, dryness of mouth, light-headedness, headaches, and even lack of sweating. With the heat outside, we can experience all of these symptoms multiplying. This can become dangerous very quickly. To keep these symptoms from happening, drink water continuously throughout the day, and make sure to get some time in the shade since your body needs heat breaks.
The summer sun can be brutal, but there are ways to prevent heat exhaustion or heat stroke. Always make sure to drink plenty of water, consume hydrating foods, and avoid sugary products including alcohol. If you’re someone that has difficulty staying hydrated, then a hydration booster might just be the perfect solution for you. Drinklyte is an Oral Rehydration Solution that is the perfect hydration product for after all alcoholic or non-alcoholic drinks. It contains electrolytes that are just as effective as an I.V. and are safe for anyone to use, anytime.
Author : Jennifer Dutton, Blog Writer, DrinkLyte Co. "Helping Grow CPG Brands Beyond Their Potential"