All-time high-temperature records are currently being broken in 13 of the world’s nations and territories, making July 2019 the second most prolific year on record for all-time national heat records set or tied.
It’s imperative to stay hydrated throughout these record highs temperatures. We put together 5 tips and tricks to beat the heat, stay cool, and most importantly, stay hydrated!
1. Stay in shaded, cool areas.
Keeping your body’s temperature at a normal reduces the risk of dehydration. Try to remain in the shade between these peak times in order to avoid symptoms of dehydration. This is especially difficult if you are working outside or simply running errands, however cooling down in shady areas will help your body regulate its temperature.
2. Monitor your hydration status.
Lack of water can lead to dehydration — a condition that occurs when you don’t have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired. As a rule of thumb, if you’re thirsty, you’re already dehydrated. Every day you lose water through your breath, perspiration, urine, and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.
3. Carry a reusable water bottle.
So how much fluid does the average, healthy adult living in a temperate climate actually need? The National Academies of Sciences, Engineering, and Medicine determined that adequate daily fluid intake is:
- About 15.5 cups (3.7 liters) of fluids for men
- About 11.5 cups (2.7 liters) of fluids a day for women
These recommendations cover fluids from water, other beverages, and food so drinking eight 8-ounce glasses of water a day is a reasonable goal to remember. Carrying a reusable water bottle makes it easy to fill up, hydrate, and carry with you – all while minimizing pollution. Our favorite idea is to pair a reusable stainless steel water bottles with a couple of cubes of ice to ensure refreshing cold water with every gulp!
4. Consume fruits and non-starchy veggies.
If you feel like drinking eight 8-ounces of water is a daunting feat, the good news is that you actually do not have to drink all that water. About 20 percent of daily fluid intake usually comes from solid foods, especially fruits and vegetables. Veggies such as cucumbers, celery, and spinach – and fruits such as watermelon, strawberries, and grapefruits contain over 90% of water! Hello, refreshing summer salads!
5. Replenish Electrolytes.
When we sweat we lose the highest concentration of electrolyte we lose in the highest concentration when we sweat. Adding electrolyte-rich foods part of your daily diet will help keep you hydrated during these hotter months. The idea is to keep a balance of calcium, chloride, magnesium, and potassium-rich foods. Such as eggs, fish, tomatoes, celery, leafy greens, bananas, sweet potatoes, and avocados!. (Now you are really thinking of that salad!)
All in all, it is important to stay hydrated and avoid dehydration at all costs – your body will thank you in the long run!
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“15 Foods That Help You Stay Hydrated.” Health.com, www.health.com/health/gallery/0,,20709014,00.html.
Benson, Dana. “Thirsty? You’re Already Dehydrated.” Baylor College of Medicine, https://www.bcm.edu/news/sports-medicine/thirsty-you-are-already-dehydrated.
“National Academy of Sciences Copyright © 2019 All Rights Reserved.” Dietary Reference Intakes for Electrolytes And Water, 8 Oct. 2018, http://www.nationalacademies.org/hmd/Activities/Nutrition/DRIElectrolytes.aspx.
“NIOSH Science Blog.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 8 June 2018, https://blogs.cdc.gov/niosh-science-blog/2011/08/12/heat-2/.
“Water: How Much Should You Drink Every Day?” Mayo Clinic, Mayo Foundation for Medical Education and Research, 6 Sept. 2017, https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256?p=1.
The Weather Channel. “Fourteen Nations and Territories Have Already Set All-Time Highs in 2019.” The Weather Channel, The Weather Channel, 1 Aug. 2019, https://weather.com/safety/heat/news/2019-08-01-all-time-record-temperatures-climate-change-globe-14-nations.