Defusing Dehydration and Handling the Heat
Already half-way done with the summer. Gorgeous 90 degree days means excessive sweating and dreaming of ways to stay hydrated. So I decided to address ways to beat the heat.
· Hydrate, hydrate, hydrate. Drink water (out of a glass container if possible to avoid leaching harmful bacteria) Up to 60 percent of the human body is water. As such, we need to take in a certain amount to survive. Ideally, men need about 3 liters per day while women need 2.2 liters per day. Don’t worry some of that can be from the food you eat. Be careful with caffeinated drinks like coffee, it may have a dehydrating effect.
· Wear light clothing. Think cotton, linen in light colors. Okay maybe dark colors to hide the sweat 😊. Breathable material is the smart way to go when things get intense outside.
· Eat hydrating fruits and veggies. Indulge in fruits like watermelon, grapefruit, and strawberries as well as vegetables like cucumber (can also double as soothing eye pads), celery, leafy greens such as spinach, kale, iceberg lettuce, and romaine lettuce. Check out these recipes to cool you down when you don’t want to turn on a stove.
· Train early AM and PM. If exercising, consider doing it before it gets hot and muggy outside. So to avoid dehydration and a possible heat stroke, training in the early hours of the day or evening will allow your body to workout smarter and harder without overheating.
· Soak up some vitamin D. Don’t be afraid to go outside to the park or in your neighborhood. Your body needs this vitamin. But be smart and wear sunscreen if needed. The recommended daily amount of vitamin D is 400 international units (IU) for children up to age 12 months, 600 IU for people ages 1 to 70 years, and 800 IU for people over 70 years.
· Go barefoot when possible. Earthing, which refers to contact with natural surfaces by walking barefoot has some health benefits including reduced pain, reduced stress levels, and better sleep.
· Swim if you can. Nothing like a nice water filled spot to cool you down on a hot summer’s day. Even if that means investing in a kiddie pool for your yard or taking a bath in your tub when no one is looking.
· Enjoy your favorite popsicle. The internet abounds with DIY popsicle recipes and if you aren’t up for that, then pick up a box at the supermarket your next time out.
· Eat spicy foods. Spicy foods increase your circulation and make you sweat. Your body cools down after your sweat session. How about a spicy salad.
· Invest in some aloe vera. Just in case you get a nasty sunburn. Aloe vera contains the natural compound aloin which has anti-inflammatory and antioxidant benefits.
· Work with the heat. Sounds counter intuitive but cut down on using the air conditioner by closing your blinds or keeping them slightly slanted to avoid heating up the room.
· Just chill. Remember not to overexert yourself in the heat. You are definitely asking for trouble if you do. Take it light and easy. You will accomplish your daily goals no matter what. Just keep the faith.
· Try aromatherapy. Use lavender or eucalyptus to evoke a smell memory and a cooling sensation.
· Turn off electronics as early as you can. Give your laptop or phone a needed break as soon as possible. Remember these items generate heat too. Of course, turn off your lights when possible.
· Watch out for signs of heat exhaustion such as heavy sweating; cold, pale, and clammy skin; a fast, weak pulse; nausea; vomiting; muscle cramps; fatigue; dizziness; or headaches and fainting. If you are experiencing any of this, sip water and move to a cooler location if possible. Loosen your clothes if you can, try and take a cool bath or put cool, wet cloths on your body. Seek medication attention immediately if you vomit or if your symptoms worsen and last longer than an hour.
· Drink coconut water. Coconut water is full of electrolytes like magnesium and potassium, which most people don’t get enough of any way and less sugar than your average sports drink. Coconut water is low in carbohydrates and sodium. But be careful how much you consume because it does add up in calories later.
· Wear sunscreen and a wide-brimmed hat. According to the American Academy of Dermatology Association, you should aim for at least an SPF of 30 or above to really get that protection from those UVA/UVB rays. Keep reapplying if needed.
With these safety precautions, I hope you and your family are able to successfully navigate through the haze and humidity of this summer season. Enjoy and take it at your own pace!
