Stay healthy and hydrated in the heat
How
How
much water do you think you drink in a day? One cup?
Two cups? Five cups?
If you said, “I drink coffee and tea and that has water in it!” You are correct that those drinks do contribute to your total water intake. However, water plays many roles in supporting the body’s health that those drinks cannot. The functions of water include transporting nutrients to our cells, joint lubrication, and stabilization of blood pressure and temperature. Maintaining proper water levels in the body is not just essential, it’s a key to your overall health and well-being. After all, water constitutes 60% and 50% of men and women’s body composition, respectively.
To maintain this, adult men should drink 13 cups and adult women 9 cups, each measuring 8 oz. But what about sports hydration drinks? Should you drink those for a quick dehydration fix? In the right circumstances, such as high temperatures combined with sustained activity, yes.
When we sweat, our body releases energy to lower our temperature. While this is normal and natural in high temperatures, we should make sure that we replenish the electrolytes we lose through sweat with sports drinks. These drinks with electrolytes and carbohydrates will also help the body retain water. Therefore, drinking a combination of water and sports drinks is a great way to prevent dehydration in the summer.
It is crucial to know the warning signs of dehydration, which include dizziness, lightheadedness, headache, drop in blood pressure and fatigue. So what can you do to prevent this? Drink water before, during and after activity to maintain hydration. Use a reusable water bottle that encourages you to drink the recommended amount of water, as this will help you keep track of your daily intake and prevent overconsumption of water, which decreases the salt concentration in the blood. If the bland flavor of water deters you from drinking, add some cucumbers, lemon, or mint to give it a tastier flavor.
I hope these tips help you and your family to have a great, hydrated summer here in the Valley!
Jessie Symons is a Physical Therapy Assistant at Elite PT and Wellness LLC located at 638 Rostraver Road, Belle Vernon, Pa.
