How To Avoid Dehydration From The Summer Heat
Florida is known as the sunshine state. Its beautiful weather makes it one of the top states for vacationers. But, during the summer residents run the risk of dehydration. With high heat and humidity, being outside during the summers for long periods of time can be dangerous. We have some summer tips to help you avoid dehydration.
Many people don’t realize that if you are feeling thirsty, you are already in the beginning stages of dehydration. It’s really important during the summer to sip water all day long. Your body will sweat more during this time of year. Before you know it, you can be in danger. Always have a refillable water bottle with you. This is not only when you are out and about, but when you are at home. The minimum amount of water you should drink every day is 8 glasses of water, containing 8 fluid ounces. But, during the summer in Florida, you should aim for almost 3 liters a day.
Intense exercise is another cause of dehydration. Even moderate exercise outside during the summer can put you at risk. The best advice is to drink plenty of water before, during and after exercise. If at all possible, try to exercise in the shade. This may be hard because it’s always sunny in Florida. You run the risk of heat stroke if you spend too much time in the sun. It’s best to try to change your workout routine to the mornings or evenings to keep yourself safe from heat exhaustion. If this is not possible, take breaks to drink water during your routine. Also, if you start to become overheated, pour water over your head and get into the shade until your body returns to normal temperature.
For those who have occupations that consist of being outside for 8 hours a day, you will need to take breaks to stop the dehydration process. Your body may become accustomed to the intense heat, but you will still need to take a break every hour. We suggest taking ten minutes in the shade. Sip water during this time period to replenish the fluids you have lost while working. It’s also important to get into the shade if you are at the beach. At the beach, get into the shade by going under an umbrella, awning or visiting a souvenir shop.
It’s also important to slightly change your diet during the Florida summer. You want to include items that have high water content such as fruits and vegetables. Dehydration can make you feel nauseous, so its best to wait to eat until you have started reversing this process. Fruits that have a high water content are strawberries, watermelon, tomatoes, and grapefruit. If you prefer vegetables, stick with iceberg lettuce, cucumbers, spinach, romaine, and celery.
When you are in the stages of dehydration, your body is depleted of electrolytes. These are different types of salts and minerals that your body loses when you are sweating a lot. These can’t be replaced with water alone. You will want to drink fluids that are full of electrolytes after this happens. Sports drinks can be full of sugar, so we suggest clear broth or water with salt, lemon juice, and orange juice.