Stay hydrated in the summer heat

AS TEMPERATURES continue to climb for the summer, it is essential to stay hydrated. Hydration is always important, but especially in hot and humid weather, as we tend to lose a lot of our body fluids through sweat.

The reason dehydration becomes a threat to our bodies is due to the fact that the body is made up of more than 60 per cent water. When the levels of body fluids decrease, our body is in great harm, so we need to make sure we are replenishing our losses, especially due to increased sweating in the summer.

Proper hydration helps regulate body temperature, support brain function and mood, and keep our joints lubricated and our digestion smooth. We have all heard the eight-glasses-a-day (about 64 ounces) recommendation; hydration needs vary from person to person, and change depending on heat, humidity and activity levels.

As a general guideline, individuals consume half-ounce to one ounce of water per pound of body weight each day. People who are playing sports or working outdoors in hot weather should aim for a minimum of one ounce of fluid per pound of body weight.

Thirst may not kick in until we are already dehydrated, and thirst cues also can diminish with age. A more reliable sign of hydration levels is urine colour. If it is apple-juice colour, we are not hydrated. Other indicators of dehydration include fatigue, dizziness, light-headedness, dry mouth and/or lips and infrequent urination, typically fewer than four times a day.

HOW TO STAY HYDRATED

Water is not the only thing that contributes to overall hydration. Foods with high water content and other beverages count, too. Hydrating foods include:

• Watermelon and other melons

• Tomatoes

• Cucumber

• Strawberries

• Bell peppers

• Celery

• Lettuce

Melons are among the foods with high water content. These foods add to overall hydration status, but we still want to be hitting that baseline of at least half our body weight in ounces.

Juices and popsicles can replenish fluids as well, but as these choices tend to be high in sugar, they are best consumed in moderation. We should be keeping added sugars to less than 10 per cent of our total caloric intake.

You can stay cool this summer by making your own hydrating popsicles at home: Grab popsicle moulds and sticks, blend up your favourite fruit with coconut water, freeze and enjoy. Watermelon, lime and raw honey with coconut water is another mixture.

Beer and other drinks that contain alcohol are not the best choice when it comes to staying hydrated. Alcohol is dehydrating, so it is important to have at least one glass of water for every alcoholic beverage consumed.

IS IT POSSIBLE TO OVERHYDRATE?

Overhydration, a rare condition with symptoms that include confusion, nausea and vomiting, can occur when a person consumes excessive amounts of water without sufficient electrolytes to balance the body. Electrolytes are essential minerals, such as sodium, potassium, calcium and magnesium, that, among other things, help the body regulate fluid levels.

keisha.hill@gleanerjm.com

SOURCE: National Health Fund, Ministry of Health and Wellness