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Beating the Heat: Staying Hydrated in Summer

Summer's hot temperatures can really take it out of you. Dehydration is a real risk and can cause health problems like headache, dizziness and fatigue. Here are some tips to stay hydrated and safe during summer:

Drink Up

- Drink plenty of water. How much you need depends on factors like heat, exertion level and your own body. Aim for half an ounce per pound of body weight daily as a baseline. First thing in the morning and before meals are good times to hydrate.

- Have an electrolyte drink like sports drinks after heavy sweating. The sodium and minerals replenish what's lost and aids hydration. But limit these as they have added sugars.

- Eat your H2O. Foods with high water content like fruits, veggies and soups also count toward your fluid intake.

Time it Right

- Drink a full glass of water before going outside and take regular breaks to rehydrate. Don't wait until you feel thirsty.

- Avoid alcohol and caffeine which are dehydrating.

Monitor for Dehydration

- Check the color of your urine. Pale yellow means you're well hydrated while dark yellow could signal dehydration.

- Watch for symptoms like headache, dizziness, fatigue and confusion which can be red flags. Seniors are at higher risk.

- Weigh yourself before and after prolonged outdoor activity. Every pound lost could equal a pint of lost fluid.

The hot summer sun can really take a toll on your body. Support hydration needs with plenty of water and electrolyte drinks. Pay attention to symptoms and you’ll stay healthy and beat the heat!



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