Summer is here! Which means temperatures are high and it is important to stay well hydrated. Being hydrated is one of the most important ways you can stay healthy. Water is a main component to our bodies, making up 50-70% of our body weight. Every cell, tissue and organ relies on water to function properly.
Dehydration is a condition that occurs when there is too much fluid loss from the body. This happens when we lose more fluid than we are putting into our bodies. Common causes of dehydration include heat, excessive activity, insufficient fluid intake, excessive sweating, vomiting & diarrhea. Signs and symptoms of dehydration include thirst, headache, confusion, muscle cramps, low blood pressure and rapid heart rate. If left untreated severe complications such as seizure, kidney failure, hypovolemic shock, coma and death can occur. Dehydration is especially dangerous during the summer months when combined with high temperatures.
Heat Stroke is a condition where your body overheats and is no longer able to control its temperature, usually requiring emergency treatment. This can result from long periods of time or physical exertion in high temperatures. Signs and symptoms of heat stroke include high body temperature, altered mental status or behavior, nausea/vomiting, rapid breathing and heart rate. If you suspect someone around you is suffering from heat stroke get them in shade or indoors, remove excess clothing, cool them down with whatever is available (fan, cool cloth, cool tub or shower, garden hose, place cold wet towels or ice packs around their neck, head, armpits and groin) and seek medical attention immediately.
Risk factors for developing dehydration or heat stroke include;
Age: Young children have underdeveloped central nervous systems, while adults over 65 experience a loss of thirst drive (causing low fluid intake) and the body is less able to cope with changes in body temperature.
Physical exertion in high temperatures: those performing manual labor, training / participating in sports
Sudden exposure to high temperature: due to seasonal change, unpredictable weather or travel
Medications: Certain medications such as vasoconstrictors, beta blockers, diuretics affect the body’s ability to remain hydrated and respond appropriately to heat (if prescribed these medications consult with your doctor about the recommended amount of fluid needed to remain adequately hydrated)
Certain chronic disease: people diagnosed with diabetes, heart disease, real failure and some respiratory condition should be cautious in high temperatures
The best way to beat the heat and prevent dehydration is to remain hydrated and stay cool.
Here are a few useful tips:
Drink throughout the day, including meal time
Begin hydrating 1-2 hours before outdoor activity (especially in high temperatures)
Continue to hydrate during and after activity
Avoid soda, alcohol & caffeine
Monitor your urine- clear to straw colored is good, anything darker keep drinking
Eat foods with high water content - fluid doesn’t just come from drinking, eating foods high in water content replaces fluid as well as vitamins & minerals
Stay in a cool, shady area during the hottest time of the day usually around 1-4
Wear lightweight loose fitting clothing
Protect against sunburn- wearing hats, sunglasses and sunscreen
Eating foods high in water content is a delicious way to replenish not only lost fluid but vital nutrients as well. Due to the high water content these foods also tend to be low in calories giving them an extra bonus for indulgence. Staying hydrated never tasted so good!
Watermelon- Enjoyed simply by itself or prepared in a dish, watermelon is the superfood of summer. Containing 92% water and still nutrient dense with antioxidants, potassium, magnesium, vitamins A and C. Nothing beats eating this sweet treat cold on a hot summer day. It's an easy way to keep the kids hydrated in high temperatures. Make it fun by using cookie cutters to cut pieces into shapes. Or if you’re more of the adventurous type give watermelon salsa a try:
Zucchini- Usually growing in abundance in our family garden there are many ways to enjoy zucchini, whether it's sauteed, grilled or even baked. This vegetable is rich in antioxidants, fiber and high in several vitamins, it's not one to miss!
Bell Peppers: contain 92% water content, making them another great resource to replenish fluid. Rich in antioxidants and vitamins, peppers are delicious raw or cooked, adding color to any plate.
Cucumber: High in water content at 95% this crisp, cool, light flavored veggie is packed with vitamins A, K and C, along with potassium, calcium and fiber. Enjoy cucumbers raw with dip, in salads, as a snack or in a meal. It can even be added to drinks.
Tomato: There’s nothing quite like a tomato fresh off the vine. Containing 94% water this fruit (that's right tomatoes are fruit!) is rich in antioxidants, vitamin C and potassium.
Highly versatile tomatoes can be used in many ways, check out just a few below.
Peaches: This juicy delicious fruit contains 89% water and
is packed with antioxidants, vitamin C, polyphenols and carotenoids. Enjoy them freshly picked or use them for a tasty drink.
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