In 2017, Arizona had 155 heat-related deaths. Dehydration is a serious issue, and with the 100-degree temperatures arriving this month, it is all the more important to be watching our water intake. Dehydration will occur when you use or lose more fluid than you take in. If you don’t replace these lost fluids, you will get dehydrated. When managing your water intake it is important to be aware of the common signs and symptoms of dehydration. According to Mayo Clinic, the six most common signs of dehydration in an adult are:
- Extreme thirst
- Less frequent urination
- Dark-colored urine
So how can we make sure we intake as much water as possible to stay hydrated? Listed below are some helpful tips to help keep you hydrated through the summer months.
- Always carry a bottle of water with you.
Whether you sit at a desk all day or you are out and about running errands, always having water with you is crucial for staying hydrated. Make sure drinking from the water container is simple and easy so you are more likely to drink out of it. This may mean having a straw or easy-open cap.
- Eat a diet that is filled with water-rich food.
Having a diet that is filled with fruits and vegetables that are high in water can help you easily increase your water intake. Fruits that have the highest water content are watermelon and strawberries. Other fruits high in water include oranges, apples, and blueberries. Common vegetables that are high in water are cucumber, lettuce, tomatoes, and carrots. Yogurt is also high in water content.
- Avoid excessive amounts of alcoholic beverages.
Alcoholic decreases the body’s production of an anti-diuretic hormone, which is used by the body to re-absorb water. When this hormone is not present, your body will release more water than it needs to through urination. Alcohol can also cause vomiting, which leads to excess loss of fluid and thus increases your risk of dehydration.
- Drink plenty of water while exercising.
Drinking water before, during, and after exercise can help keep you hydrated while working out. Some recommend that you drink about a cup of water before you exercise, half of a cup for every 10 –15 minutes of exercise, and plenty of water after you are done.
Overall, staying hydrated is important for your body to function properly and thus stay healthy. Keep an eye on your water intake throughout the day and do not wait to become thirsty before you take a drink. Following these four easy tips will ensure that you stay hydrated so that you can enjoy your summer just a little bit more safely.
- AZ Central, https://www.azcentral.com/story/news/local/arizona-health/2018/05/01/arizona-saw-more-heat-related-deaths-2017-than-any-year-prior/570906002/
- Johannah Sakimura, R. (2018). 4 Simple Ways to Stay Hydrated This Summer. [online] EverydayHealth.com. Available at: https://www.everydayhealth.com/columns/johannah-sakimura-nutrition-sleuth/simple-ways-stay-hydrated-this-summer/ [Accessed 29 May 2018].
- Mayo Clinic. (2018). Dehydration – Symptoms and causes. [online] Available at: https://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/syc-20354086 [Accessed 29 May 2018].
- sfgate.com. (2018). List of Fruits & Vegetable With a High Water Content. [online] Available at: http://healthyeating.sfgate.com/list-fruits-vegetable-high-water-content-8958.html [Accessed 29 May 2018].
- Cold, F. (2018). How Can I Prevent Dehydration?. [online] WebMD. Available at: https://www.webmd.com/a-to-z-guides/prevent-dehydration#2 [Accessed 29 May 2018].
- com.au. (2018). Dehydration and Alcohol Effects | Gastrolyte. [online] Available at: https://gastrolyte.com.au/dehydration/dehydration-and-alcohol/ [Accessed 29 May 2018].