Stay Hydrated in the Summer Heat

Thirsty? It's summertime and the sun is hot! With all the beach trips, partying, sporting activities and simply lounging around the house every day feels like a furnace with temperatures in high 80s and 90s.

So how can we keep hydrated during the summer?

According to paediatrician and nutritionist Dr Claudia Campbell, there is no clear consensus on the definite number of glasses of water one should consume each day. Based on European guidelines, eight to 10 glasses of water are sufficient. "These portions differ between males and females," Dr Campbell notes.

Dermatologist Dr Arlene Rose notes that an individual's water intake is specific to their weight. She suggests, "It is generally recommended to drink between half to one ounce of water for every pound you weigh every day."

After speaking with both doctors, Flair compiled a list of ways to stay hydrated.

• Consume most of the water you drink first thing in the morning and not with meals.

• Travel with a bottle of water, (spring water, if possible). If you don't like the taste of water try infused water - with fruits and

vegetables - a flavourful alternative without the added sugars.

• If you are sitting for most of the day, you might not feel dehydrated but the body will want water. Be conscious of this and drink even if you don't feel thirsty.

• Avoid spending long periods of time in the sun between 10 a.m. and 2 p.m.

• Children and the elderly are at higher risks of dehydration because their 'thirst mechanism' may not be as sharp as others, and they may not readily realise that they are thirsty. Making popsicles with fruits and vegetables is a healthier alternative to the sugary juices that may be available. These popsicles can be made with pureed watermelon, cucumber, pineapple or strawberries, for example.

• Dr Rose says coconut water or fruits are acceptable alternatives for sugary juices too, since they also provide us with much-needed minerals.

Precautions

Dr Campbell suggested persons should monitor their hydration status by checking the colour of their urine. If the urine is dark yellow, then you are dehydrated, However, if it is light in colour, almost clear, then your water intake is suitable.

The summer involves working out and trying to keep our bodies in check. Working out means more sweating, and so both doctors agree that water should be had before, during and after exercising.

For those involved in sports or going to the beach, remember that exposure to the sun will cause dehydration, so drinking water is important to avoid thirst and haziness. Dr Campbell says for those playing in the sun, there is a loss of electrolytes and carbohydrates, and so energy drinks can be had along with water to keep quenched.

Summer parties are very popular and persons tend to consume a lot of alcohol. Dr Campbell says maintaining a healthy hydration status requires that you drink water in-between alcoholic drinks and after.

Also, those with health conditions such as diabetes and heart disease are cautioned to manage their hydration status, as some medications may cause dehydration.

Summer vacationers are also cautioned to manage their hydration status during travel, since a change in climate may cause a change in thirst patterns, and so while on trips abroad we must keep hydrated as well.

lifestyle@gleanerjm.com