Centsable Health: The importance of hydration in extreme heat - KTIV News 4 Sioux City IA: News, Weather and Sports

Centsable Health: The importance of hydration in extreme heat

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SIOUX CITY, Iowa (KTIV) -

Your health is important. But finding ways to stay healthy isn't always easy with our busy lifestyles. We have a brand new segment on KTIV called Centsable Health that offers tips you can use everyday.

Whitney Packebush, a registered dietitian with Fareway shared important advice about staying hydrated in this extreme summer heat. Here are some important facts to keep in mind.

According to the Centers for Disease Control and Prevention, 318 Americans die every year due to heat-related illnesses. Most of these deaths are preventable. Being exposed to high heat for a prolonged time can lead to heat exhaustion and heat stroke. An adult can lose about 11 cups of fluid during exercise so hydration is important.

Most at risk for heat-related problems:

1. Children

2. Athletes and exercisers

3. Outdoor workers

4. Elderly

Monitor hydration: 

1. Thirst

2. Flushed skin

3. Fatigue

4. Increased body temperature

5. Faster breathing and heart rate

6. Dizziness

7. Weakness

8. Labored breathing

Signs of dehydration:

1. Urine color: first morning urine is best indicator of hydration status. Dark colored urine (apple juice, ice tea) is sign of dehydration. Urine may change colors after taking vitamin supplement - not an indicator of hydration status.

2. Body weight: monitoring weight after first urine is best time to monitor weight. May be less effective in females due to menstrual cycle.

3. Sweat loss: measure body weight before and after exercise.

Fluid loss is increased by:

1.  Air temperature

2. Exercise intensity and duration

3. Body size and gender (men)

4. Fitness level - well-trained athletes perspire more

Sports drinks:

1. Only need if you are engaged in intense physical activity for more than 1 hour without stopping.

2. If you are more likely to drink more fluids due to taste of sports drink, that is better than nothing.

3. Drink before you're thirsty and drink on a schedule if outside for a long time.

4. Avoid caffeine and alcohol - both increase urine production, therefore affecting hydration.

Adult hydration recommendations and for exercise:

1. 13 cups for men and 9 cups for women per day

2. 17-20 ounces before

3. 7-10 ounces every 20 minutes

4. 24 ounces after

**one adult-sized gulp = 1 ounces

Child Recommendations for exercise:

1. 4-8 ounces before

2. 5-9 ounces during

3. 24 ounces after

**one child-sized gulp = ½ ounce

If you have a question about this topic or would like to submit an idea for a topic, send an email to centsablehealth@farewaystores.com

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