TIP 1: RECOGNIZE WHEN YOU’RE AT RISK



Many people think they have to be exercising to be at risk for dehydration and heat exhaustion – that’s why heat-related illnesses are summer’s hidden danger.



Many summertime activities can put a person at risk including:

# Physical activity in a warm or hot environment – not only recreational sports or exercising, but also yard work and gardening

# Sun bathing, which can be dehydrating, as can being a spectator at sporting events (where you sit in the sun), or spending time in the sun for any reason – even If you’re not exerting yourself

# Vacationing – did you know the humidity in an airplane is lower than in the desert? And when you’re traveling, you don’t have ready access to fluids as you do at home, so you need to plan ahead

TIP 2: STAY HYDRATED



Always have water available.



There are plenty of fluid choices, but water remains the best. Drinks with more than 10% sugar or carbonation delay stomach emptying, and thus don’t get fluid back into your cells as quickly (not to mention all those calories). If you are training for a triathlon or are an elite athlete, you may need a drink with sugar or salts added. But for the rest of us, water is just fine. And, it's calorie-free.



How do you know if you’re properly hydrated?



* You’re not thirsty

* You are producing plenty of clear, light-colored urine

* Your weight is stable (if you weigh less after exercise or being outside in the warm outdoors than you did before, you’ve lost fluids and need to replace them)



The best solution? Carrying a bottle (or two) of natural spring water. It’s easy to carry, tastes good, and since it doesn’t stain if you spill it, it’s ideal for kids on summer trips. Before you buy, check the label. The FDA requires bottlers to identify the source of bottled water. If it’s spring water, the label will tell you the name of the natural spring from which it comes. If the label says "PWS" that means "public water supply"—in other words, the same thing that comes out of your tap, only run through filters, and often called "purified." Many people are surprised to know that not all bottled water is spring water.



Click here to learn how the FDA regulates bottled water & provides standard definitions for labeling

TIP 3: PLAN AHEAD



Keeping hydrated means that you drink before you get dehydrated. That means planning ahead, for example:



* Start drinking water about 2 hours before you begin any activities.

* Don’t restrict fluids while you’re active. Keep those sips of water coming. If you’re with kids playing sports, never restrict their fluids—and make sure that coaches don’t either.

* Carry your water with you



TIP 4: AVOID UNNECESSARY HEAT EXPOSURE



Of course you can’t always stay out of the heat, but you can work to lessen the heat’s effects on your body.

#

# Avoid exercising or activity during the hottest part of the day. Try to plan outdoor activities for days or times of day when the heat index is below 80 -- click here to learn about the heat index Wear light colors, which absorb less heat from the sun.

# Wear fabrics such as natural cotton that breathe and allow sweat to evaporate.



There’s nothing wrong with saying, "I’ve had enough." Take a break. Go sit in the shade. If there’s a heat wave and you don’t have air conditioning at home, go to the movies, or a shopping mall, or the public library, where it’s cool and you can get a break.



Remember, if you’re in hot temps and start to feel woozy or develop a headache or nausea, recognize it could be heat exhaustion. Get out of the sun, into a cooler area, maybe in front of the fan, and keep the water coming. Which would you rather have? An intravenous in the ER, or a nice refreshing bottle of spring water?



Here’s to a fun and healthy summer!