As everyone has already found out if you’ve gone outside in the last day or so, it is hot out, extremely hot. Our area is apparently getting hit with a huge heat wave this week and I’m going to discuss some ways to keep yourself cool and hydrated!
Let’s start out talking about dehydration and what you need to do to keep your body from becoming that way!
Dehydration is the loss of fluids necessary for your body to function, mainly water since our body consists of approximately 75% water. It occurs when your body loses water faster than it takes it in.
To help prevent dehydration you should practice these things:
-Stay hydrated. Try to drink between 8-10 glasses of water throughout the day. You really want to hydrate your body before, during and after any exercise you participate in, especially this week since it is so hot out. Your body is equipped with triggers for different symptoms, and thirst is one of them. If you start to feel thirsty, then it’s time to hydrate with some water.
-Stay away from caffeine and alcohol. This ingredient is found in coffee, pop, and other drinks. Caffeine is known to cause you to urinate more often, ridding your body of necessary fluids. Alcohols like beer and wine cause dehydration and may cloud your judgment.
-Avoid outside activities during the hottest part of the day. The sun’s rays are strongest between the hours of 10 a.m. and 4 p.m. If you are not able to avoid the outdoors, then increase your fluid intake during these times, wear a thin layer of cotton to wick away the sweat, and seek as much shade as possible.
-Make sure you pay attention to your body, if you have been working a lot, enough to cause a sweat, pay attention to the symptoms of dehydration. They include perfuse sweating, dizziness, decreased urination, weakness, or extreme tiredness. Move inside if these symptoms occur. They could quickly become more serious if you ignore them and continue working/exercising in extreme heat. You could possibly run the risk of heat exhaustion or heat stroke, both are life threatening!!
Here are some great ways to stay cool during this sweltering heat!
- Make homemade popsicles!
Watermelon Popsicles Recipe
- 1/2 cup cubed watermelon, seeds removed
- 1/2 cup orange juice
- 1/2 cup water
- Popsicle molds or 3 ounce cups and craft sticks
- Put melon, juice and water into blender, blend well.
- Pour into popsicle molds and freeze. 4 servings.
- You can also put any kind of 100% fruit juice into popsicle molds or even ice cube trays with popsicle sticks in them as a healthy refreshing treat!
- Fill a spray bottle with water and keep it in the refrigerator for a quick refreshing spray to your face after being outdoors.
- Go a library and read there. They have air conditioning and it is a quiet calm place to relax!
- Keep plastic bottles of water in the freezer; grab one when you’re ready to go outside. As the ice melts, you’ll have a supply of cold water with you.
- Alter your pattern of outdoor exercise to take advantage of cooler times (early morning or late evening). If you can’t change the time of your workout, scale it down by doing fewer minutes, walking instead or running, or decreasing your level of exertion.
- Turn on your sprinkler and run through it! (fun and refreshing!)
Those are some ways to keep cool during this heat and prevent dehydration! So make sure you are drinking plenty of water and staying cool!