Listed here are some ideas for the way to keep correctly hydrated.
What and the way you drink issues
For most individuals, it is most likely sufficient to only drink water in the event that they’re additionally consuming balanced and nutritious meals, stated Grant Lipman, an emergency medication doctor and chief medical officer of the GOES Well being out of doors security app,
If you understand you are going to be spending lengthy durations of time outdoor when temperatures are excessive, Lipman advised beginning the day well-hydrated. This implies consuming a pair glasses of water, not guzzling fluid, earlier than you head out, he stated.
“Your physique goes to eliminate the surplus water,” he stated, “so pounding a gallon forward of time is not going to do something besides make you pee loads.”
Keep away from hydrating with sugary caffeinated drinks, or alcohol, Levy stated. Sugar, caffeine and alcohol can worsen dehydration.
As an alternative, when it is actually scorching, be sure you have a bottle of water close by. Facilities for Illness Management and Prevention recommends consuming one 8-ounce cup of water each 15 to twenty minutes when working exterior within the warmth, as consuming in shorter intervals is more practical.
“We’re always dropping water,” he stated. “After we get to those excessive humidity, excessive temperature days, we lose extra water at a sooner charge.”
Whenever you may want extra water
If you are going to be exerting your self or doing strenuous train outdoor for lengthy durations of time within the warmth, take into account supplementing your water consumption with an electrolyte drink, specialists stated.
In these circumstances, the electrolytes you lose via sweating cannot be changed with water solely, Levy stated. In actual fact, consuming an excessive amount of water can dilute the already lowered electrolyte ranges in your physique and result in a probably deadly situation often called hyponatremiawhich happens when the sodium ranges in your physique drop abnormally low.
Earlier than consuming an electrolyte drink, be certain that to verify the elements, significantly the quantities of sugar and caffeine, Levy stated. If drinks have very excessive ranges of sugar and caffeine, go for one thing else.
However do not down too many of those drinks. Whereas electrolyte drinks or dietary supplements can sluggish the speed at which you lose sodium, consuming massive quantities will nonetheless dilute your physique’s ranges, Lipman stated.
“In case you had been to drink an answer that has the identical quantity of salt in your blood, it might be extremely salty,” he stated. “It could be the equal of taking three rooster bouillon cubes and crushing them right into a cup of water.”
One or two electrolyte drinks must be sufficient for most individuals, in line with the Cleveland ClinicIn case you’re nonetheless feeling thirsty, drink water.
Whether or not you are consuming water or a sports activities drink, keep in mind to not overdo it. In case you’re feeling thirsty, that is when it’s best to drink, Lipman stated.
In conditions the place you is likely to be chugging liquids — together with these with electrolytes — have some salty snacks corresponding to chips or pretzels helpful, he stated. That can assist add salt to your physique and forestall hurt from overhydrating.
It is also vital to keep in mind that hydration is particular person. When you’ve got a fancy medical situation or take treatment that might change how your physique processes fluids and electrolytes, verify together with your well being care supplier about how it’s best to keep hydrated.
