Hydration is key in the summer, especially over the next few days:
- Double the amount of water you normally drink, especially if you are outside for extended periods of time and sweating. Please do not substitute juice for water — it is too much sugar and will dehydrate. If you need to, dilute your ¼ cup of juice with ¾ cup of water.
- Fruits and veggies contain a lot of water, especially your leafy greens. Be sure to add them throughout the day. Watermelon is a lovely refreshing snack with a huge water content! Children love them too!
- Replacing minerals and electrolytes is important as our cells need ions to balance water (sodium, potassium, magnesium) Coconut water is an excellent electrolyte replacer, as are mineral waters.
- Don’t forget about popsicles that are low in sugar, homemade smoothies into popsicles are wonderful and bringing a cooler to the park or out on your trail runs allows you also to get cool quickly without relying on stores to fill the gap.
- Move more slowly. Take tips from a snail — expending less energy will conserve the water you do have and keep your core body temperature low.
- Headaches are an early sign of dehydration. Heat stroke can occur with prolonged sweating without a decreased body temperature, and will lead to heat exhaustion that includes nausea, vomiting, confusion, and loss of consciousness. Be sure that no more than 15 – 20 minutes is spent outside without access to shade and proper sun coverage like hats, sunscreen, or cooling drinks.
- A cold compress at the back of the neck or a cool bath can bring down body temperature quickly.
Listen to your body, and stay safe!