Centsable Health: Staying hydrated in the summer heat - KTIV News 4 Sioux City IA: News, Weather and Sports

Centsable Health: Staying hydrated in the summer heat

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Hydration

318 Americans die every year due to heat-related illnesses according to the Centers for Disease Control and Prevention. Most of these deaths are preventable.

Being exposed to high heat for a prolonged time can lead to heat exhaustion and heat stroke.

Most at risk for heat-related problems:

1. Children
2. Athletes and exercisers
3. Outdoor workers
4. Elderly

Signs of dehydration

Thirst
Flushed skin
Fatigue
Increased body temperature
Faster breathing and heart rate
Dizziness
Weakness
Labored breathing

Monitor hydration

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.

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

Sweat loss: measure body weight before and after exercise

Fluid losses are increased by

  • Air temperature
  • Exercise intensity and duration
  • Body size and gender (men)
  • Fitness level - well-trained athletes perspire more

Sports drinks

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

However, if you are more likely to drink more fluids due to taste of sports drink, that is better than nothing

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

Avoid caffeine and alcohol - both increase urine production, therefore affecting hydration. Can lose 11 cups of fluid during exercise

Adult recommendations

13 cups for men and 9 cups for women per day

17-20 ounces before

7-10 ounces every 20 minutes

24 ounces after

**one adult-sized gulp = 1 ounces

Child Recommendations

4-8 ounces before

5-9 ounces during

24 ounces after

**one child-sized gulp = ½ ounce

If you have questions about this or any Centsable Health topic click here or check out www.fareway.com

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