Drink Up! Avoiding Dehydration
Dawn Jackson Blatner
Drink Up! Avoiding Dehydration
It’s been super-hot this summer in Chicago, where I live.
So I’ve been reminding my friends and patients to pay attention to how much water they’re drinking, because it’s easy to get dehydrated when the temperature climbs.
Around 60 percent of your body -- and about 70 percent of your brain -- is composed of water.
Now that we’re into the dog days of summer, dehydration is epidemic and a hidden cause of fatigue, stomach aches, dizziness, weakness, confusion, memory loss and other troubles. Luckily, it’s simple to drink enough water if you abide by the following tips:
1. Know how much you need.
According to the Institute of Medicine, women need nine cups of water daily and men require 12.5 cups. Keep in mind, these recommendations are based on how much you require if you’re simply sitting inside with the AC running. If you’re going to be outside in the heat -- whether you’re gardening, running around with the kids or lounging at the pool -- you’ll need to drink more. Try to remember to down at least a cup of water for every 30 minutes you’re in the sun, even if you’re not thirsty.
2. Eat your greens.
A great way to boost your water consumption is with fruits and veggies; most are packed with fluid, even if they don’t seem watery. My summertime faves are watermelon, peaches, tomatoes and zucchini. Soups like gazpacho or those with a broth base are also hydrating -- but try to avoid those with salt content higher than 480 mg so you don’t jolt your thirst!
3. Add a mixer.
I know I drink more water when it’s flavored. So toss some orange, lemon or cucumber slices in your water, and it will be easy to drink enough.
4. Take it on the go.
Buy a BPA-free water bottle that you can refill as needed. The great-looking bottles from WaterGeeks (TheWaterGeeks.com) even come with their own filter, ideal if you fill up from a fountain. And Vapur (Vapur.us) sells bottles that actually roll up when you’re done with them, so they’re major space savers.
If you follow my plan, chances are, you won’t get dehydrated. But in the case that you don’t drink enough water, the first telltale signs of dehydration are:
- Thirst (of course!)
- Dry mouth
- Muscle cramps
- Headache
- Lightheadedness
- Nausea
A lot of people blame these symptoms on something else, thinking, “Oh, I must be squinting too much in the sun” or “My kids are being loud and giving me a headache.” But don’t jump to conclusions. At least not until you have a glass of water!
Dawn Jackson Blatner is a registered dietitian in Chicago and a national media spokesperson for the American Dietetic Association.
She has also written The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease, and Add Years to Your Life.
Twitter: @ihavenet
Available at Amazon.com:
Wellbeing: The Five Essential Elements
Healthy Travel: Don't Travel Without It!
The Good Doctor's Guide to Colds and Flu
Recent Fitness & Exercise Articles
- Do Weight Loss Apps and Websites Really Work?
- Weight-Loss Surgery Can Help -- And Harm -- The Heart
- Are My Blood Pressure and Heart Rate Changing Normally During Exercise?
- Prescription for Better Health: Go Alfresco?
- Suspension Workouts
- Drink Up! Avoiding Dehydration
- Keep Your Athletes Hydrated On and Off the Field
- How to Lose Weight Safely
- Colleges Joining Effort to Turn Around Skyrocketing Obesity Rates
- Milk: When the First Food May Be the Best Food
- How Morning Exercise Can Boost Your Career
- Lose the Weight and Not the Energy
- Stress-busting Walking Workout
- Detox Light
- Wean Yourself Off Processed Foods in 7 Steps
- Buff up Your Back-to-School Body
- Debunking Detox Diets
- Real Shortcuts to Your Dream Body
- Exercise for Kids: 5 Tips for Parents
- 5 Ways to Exercise Safely in the Heat
- Exercise Your Body and Brain
- Winning Water-sport Workouts
- Fit Exercise Into Your Life
- Conquer the Biggest Mud Runs
- Traveling Light: Healthy Eating for Business Junketeers
- Better Ways to Get Your Produce
- Key Foods and Nutrients Especially Beneficial to Your Health
- Healthy Snacks for Energy
- Maximum Fitness: CrossFit Training
- Is Hefty the New Healthy?
- Aerobics Without Heartburn
- Nature's Gym: Exercising Outdoors
- A Lean Mean Stay-fit Exercise Routine
- Take the Work Out of Workout
- Middle-Age Spread and How to Avoid It
- Fiber and Weight Loss: Learn the Secrets
- Weighing the Evidence on 6 Popular Diet Programs
- Regular Exercise Helps Protect Aging Brains
- Lose Weight and Look Great This Summer
- Easy Exercises You Can Do At Home
- Flat Abs for Heartburn Sufferers
- Green Fitness
- How Many Crunches are Enough
- Fit Your Bike For the Perfect Ride
- Is Boot Camp for You?
- After-meal Workout
- Go From Stick to Thick
- Feeling Fatigued? Try Exercise!
- Sports Injuries: Many Preventable & Most Respond Well to Treatment
- Are You Fit or Fat?
- Tai Chi: Secret to Health and Well-being
- Fitness: Walk the Nordic Way
- Fitness: Workout With Your Better Half
Copyright © 2010 Studio One Networks. All rights reserved.