Cool Down and Hydrate -
Your body needs the perfect balance of sodium and glucose to help absorption. With a precisely balanced ratio, you can replenish vital electrolytes and fluids to remedy dehydration quickly. Engaging in strenuous physical activities during a heatwave or when the heat index is above 91 degrees Fahrenheit can result in heat exhaustion.
The heat index is what the temperature feels like to your body when relative humidity combines with air temperature. In addition, people over the age of 60 and those with chronic health conditions like diabetes and cardiovascular diseases have a higher risk of developing heat exhaustion and dehydration.
Every so often, this has to do with their body's inability to adapt to changes in body temperature. Children are also more susceptible to heat exhaustion because their body surface area makes up a greater proportion of their overall body weight in contrast to adults.
This means it takes more time for dry heat to dissipate in children's bodies. Generally, children have lower sweating rates than adults. Finally, drinking alcohol and caffeine can increase the risk of dehydration because it limits your body's ability to sweat and control its body temperature.
You may feel thirsty at first. As the heat exhaustion progresses, you will likely feel hot and dizzy. Signs of heat exhaustion and dehydration generally improve if you rest in a cool place, consume fluids, and effectively replenish electrolytes. Regular sips of DripDrop with a unique combination of essential minerals can help you defeat dehydration fast.
Here are some lifestyle adjustments you can make to help you cool down fast and stay cool, particularly on hot, humid days:. Carry a water bottle with you.
For something more effective than water when it comes to relieving dehydration, try DripDrop , which comes in a variety of flavors, including Watermelon, Fruit Punch, and Berry. The unique formula provides medically relevant electrolyte levels.
Plus, DripDrop supplies vitamins like zinc, potassium, and magnesium, which are essential to support your overall health. If you want to cool down fast, you need that sweat to evaporate right away. To help sweat evaporate, you want air to flow over your skin as much as possible.
For this reason, think light and loose the next time you decide what to wear during hot weather conditions. The CDC recommends air conditioning as the strongest protective factor against heat-related illnesses like heat exhaustion.
While they can provide comfort, electric fans will not relieve heat-related illnesses when the temperature is in the high 90s. If you have to choose fans, use the following pro tips to improve ventilation for cooler air and increase airflow:. Point fans out of the open windows so they can push hot air out.
Ceiling fans should also turn counterclockwise so they can pull hot air up. Create a cooling cross-breeze by positioning a fan across from an open window. Skip the caffeine and alcohol.
This combination can result in dehydration. Limit your activities outdoors during hot weather. If you're not used to engaging in physical activities in a hot environment, start slowly and do not increase your pace right away.
Stop all activity if exertion leaves you gasping for breath, makes your heart pound, or makes you feel lightheaded. If possible, stay cool by choosing shaded trails or areas alongside rivers for your physical activities.
If you have to work outside, work during cooler times of day like early mornings or evenings. Sunscreen helps because a sunburn can make it harder for your body to cool down.
You can plunge arms, hands, and feet in cold water. The giveaway is in the name This luscious juicy fruit is inextricably linked with summer! Not only does it contain a whopping 92 percent of water, it is also a good source of the antioxidant lycopene, as well as Vitamin C and plant chemicals lutein and zeaxanthin, which help boost hydration.
While it is delicious as is, also try watermelon in salads — it pairs brilliantly with salty cheeses like feta — as an accompaniment with cured meats, or, to add a whole new flavor dimension, grilled! Making watermelon ice pops is also really easy and a definite crowd-pleaser.
Herbs for hydration Swap your colas and coffee for herbal teas instead. Caffeine has a diuretic effect — which means it increases the excretion of water — whereas herbal beverages will hydrate while providing additional nutrition.
Different herbs have different nutritional benefits, ranging from aiding digestion peppermint tea to de-stressing chamomile , but most are packed with antioxidants. Go green Nothing compares with leafy green vegetables in the nutrition stakes and this applies to hydration too.
The main issue with a lack of hydration is the loss of minerals in the body and the best way to replace these is with super-green foods — i.
foods containing chlorophyll, which in turn is rich in essential electrolytes. So, load up on spinach, kale, chard, celery, lettuce and other salad leaves. Broccoli is a great option too, as it is 91 percent water.
If you want to make a real difference, try wheatgrass — it is the queen bee of chlorophyll-rich foods and can be consumed in powder or capsule form, either as straight-up shots or snuck into a smoothie.
You are here Home Feeling the heat? Feeling the heat? Updated 07 August Topics: Health Food summer heat. Dark yellow urine.
During severe hydration, individuals may experience low blood pressure, sunken eyes, a lack of tears or sweat, rapid heart rate, and in extreme cases, unconsciousness. Those all sound ideal to avoid, right? Since duration and intensity of workouts, fitness level, weather, apparel, and even altitude changes can impact how much you sweat, Jones says that these factors also impact how much fluid you need before, during, and after exercise.
In this example, that would work out to around 11 cups of water. From there, scale up using the guidance below for the best way to hydrate. The experts we spoke to agree that you should start ramping things up two hours prior to your sweat session. Drink 16 to 24 ounces at that time, then 15 minutes before you clip in to your bike or start a workout, drink another 8 to 16 ounces.
Aim for 30 to 60 grams of low-fiber carbs before your workout—10 large pretzel twists have 48 grams. So to keep up with hydration, a good starting point is to drink about 16 to 32 ounces per 30 to 60 minutes. A sports drink or electrolyte packet in your water plus an energy gel or bar will do.
More on that later! After a moderate sweat sesh of 30 to 60 minutes, simply get back into the flow of your usual daily eating and drinking patterns, Jones says. If you did happen to fall behind on some hydration and sweated more than you consumed during the workout, for each pound lost, drink 24 ounces of water.
Sodium is the electrolyte we lose most in sweat, and needs to be replaced after workouts. Electrolytes, including sodium and potassium, are found in sports drinks or powdered hydration packets, as well as in food. While sodium might get a bad rap because 47 percent of Americans have hypertension a condition that can be worsened by increased sodium consumption , rehydration "water weight" isn't a bad thing for the average active adult, Jones says.
Sweat loss can add up to to 1, milligrams of sodium per hour, Jones says. Remember that pretzel portion of pre-workout fuel? It offers milligrams of sodium.
Try to refresh your electrolyte stores within 60 minutes post-workout. That might lead to an uncomfortable sloshing feeling in your stomach.
While Fall and Dwon cooler Coo are on Low GI alternatives Pathogen-resistant coatings, much Hyfrate the U. is still experiencing the hottest temperatures they'll see Athlete food sensitivities year. With extreme heat, the Hyrdate for Low GI alternatives increases significantly, not to mention simple overheating. It is crucial for everyone to regulate their body temperatures during this period, but for those living with a disability, especially paralysis, it is even more critical. With you in mind, here are a few tips on how you can stay cool as we wrap up summer, with hydration being the most important. If you do nothing else, stay hydrated.Cool Down and Hydrate -
As most of us know, from our memories of Thanksgiving dinners, having large meals leave us feeling bloated, heavy and in a sort of 'food coma. This is because the high temperature already has your body working overtime to cool you down, adding the work of digesting a heavy meal will leave you with low energy levels.
Save your body the extra work and stick to lighter meals. There are also specific foods that are said to cool the body, according to Chinese Medicine, including lettuce, celery, cucumbers and many types of fruit! Treat yourself by trying out fruit ice blocks.
Blueberries and raspberries in diluted apple juice is one of the mixtures you could try out. It's like making homemade popsicles! If you make them in ice trays, you can add them to your water, too! Taking multiple cold showers or baths during the day not only helps to relieve the heat and humidity of the summer temporarily, but it leaves you feeling clean and fresh instead of fatigued.
Or, take a dip in a pool or lake - whatever you have available! If submersing yourself in water isn't doable, try laying some wet rags around your main arteries, like your neck, underarms and thighs.
You could also soak your feet or hands in cold water. Prolonged sun exposure can cause health problems like heat strokes. Avoid staying too long in the sun, and when exposed to sunlight, use sunscreen or cover yourself with clothing to protect your skin from sunburns and prevent overheating.
Bring a hat, and don't forget to protect your eyes with some shades! There are a lot of ways to make sure your home is cool. Try placing a tray or a bowl of ice in front of the fan in a room.
As the ice melts, cool air is spread throughout the room, in the end, leaving you with a nicely chilled space. It's also helpful to let cool air in at night through windows and close them when the sun comes up. Make sure you stay updated on weather forecasts; especially the temperature.
Knowing the expected weather changes makes it possible for you to plan your activities. Being prepared for extreme heat is the best way to protect yourself. This is one of the most important things to remember.
It is vital to listen to what your body is saying. If you feel unwell, have a headache or a fast pulse, it could be signs of heat exhaustion which if not checked, can lead to heatstroke. If you have these symptoms, move to a cool place, have try to relax and consume plenty of fluids.
Stay Hydrated If you do nothing else, stay hydrated. When the weather is nice, it's hard to keep the kids indoors, but a cold glass of fat free or skim milk will help to insure their active bodies stay hydrated and healthy.
A portion of our daily water intake comes from the foods we eat, and there's no type of food more hydrating than fruits and vegetables. By making smoothies with nutrient-rich green vegetables like kale and spinach, or water-based fruits and veggies like cantaloupe, watermelon, and cucumber, you can get in a serving of the good stuff while simultaneously hydrating your body.
In order to reap the most hydrating benefits from your smoothies, it's best to make them from scratch at home. Pre-made smoothies can be loaded up with unnecessary processed sugars, sodium, and other additives that aren't helpful when you're trying to hydrate.
Options like a honeydew and coconut milk smoothie or a strawberry and watermelon smoothie taste like a sweet treat but do wonders for your body. Choose plant-based protein powders and natural sweeteners like honey or agave nectar to sweeten the deal without overloading your body on sugar, making yourself more thirsty in the process.
Sports drinks are frequently advertised as powerful electrolyte-replenishing elixirs, the only thing you'll need to quench your thirst or ease a hangover. And while sports drinks, with their high levels of sugar and sodium, can be excellent for athletes and those who work out vigorously for long periods of time in hot conditions, those same benefits turn to detriments for the casual drinker.
It's unlikely that during an extreme heat wave you'll feel up to any kind of intense exercise, rendering the additional sugar and sodium in sports drinks useless. While sports drinks aren't necessarily the worst of the worst, they're not the most effective hydrators for a heat wave.
Sugary-sweet soft drinks make the "worst" list for high heat hydrators, due to their incredibly high sugar content and the inclusion of caffeine.
Caffeine is a diuretic, or a substance which increases the passing of urine, and therefore does not aid in hydration. While the levels of caffeine in a can of soda are typically less than that of a cup of coffee which has been debunked as a dehydrator in moderation , it's collaboration with the sugar in soft drinks can be straining on the body.
The recommended daily allowance of sugars is The body uses water to metabolize refined sugar, leading to an endless cycle of drinking and becoming thirsty when you choose a soft drink on a hot day. While reaching for an ice cold beer or a margarita on a hot day might sound like paradise, alcohol is among the worst choices for hydrating beverages during a heat wave.
Like caffeinated beverages, alcohol is a diuretic, so potentially hydrating liquids will pass through you much more quickly while under the influence of alcohol. Alcohol also negatively influences the mechanism that regulates water levels in the human body , reducing the amount of anti-diuretic hormone your body produces and increasing urination, ultimately dehydrating you.
And over indulging in alcohol can lead to vomiting, especially in very hot conditions, which can result in or worsen dehydration. Plus, your favorite summertime cocktails are loaded with excess sugars and sodium, which, like in sports drinks, might be necessary for hard-working athletes but an utter detriment to less active folks during a heat wave.
As excessive heat approaches the St. Cloud area this Wednesday, reach for hydrating beverages like water, coconut water, or homemade fruit smoothies to keep cool and healthy.
While sports drinks might be helpful to professional athletes, high heat indices and low activity mean that basic water is a much healthier choice.
Stay indoors, use air conditioning, and wear light, loose fitting clothing to prevent heatstroke, exhaustion, and other heat-related illnesses.
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