Forgetting to bring along water to the beach is like forgetting to put on sunscreen!
Summers been kicking around for awhile and it’s been a hot one! Whether it’s to work out, have a BBQ or go for a swim, everyone wants to have a good time outside. I know I like to hit the water at the beach whenever I can, but with the heat comes responsibilities too. The Sun gives us life, but it can also be very dangerous if you leave yourself overexposed.
Understand your Body
It’s important to remember that we need to stay well hydrated. Our bodies are predominantly water and when it’s hot, ya gotta top it up. Dehydration and sun-stroke is not fun and can have long term effects on us especially if it’s not looked after quickly. Children and seniors are most at risk because their bodies do not regulate heat the same as a healthy adult. Any healthy adult who’s exercising in extreme heat should be conscious to rehydrate themselves by drinking water every 20 minutes.
Be smart and stay out of the sun at its peak hours between 10:00 am and 2:00 pm. Of course most people want to be out and about during the day and that’s fine. If you are out at those times, just remember to be vigilant about topping up on your sunscreen as well as upping your fluid intake. On average we need approximately 8-10 servings of fluids a day. That’s on a regular day, not a super hot one like what we’ve been seeing here on the
West Coast! Now, notice though how I said fluids and not water? Water is in almost everything we consume, from coffee to fruits and vegetables. You can stay hydrated by being smart and not having to going crazy with a massive jug of water. Who wants to drink a 4 litre jug of water everyday? Not me—boring!
Change Up Your Water
If water isn’t necessarily your thing, try adding lemon, cucumber or berries to freshen up your beverage. Ice cubes are convenient and act as simple option to munch on to stay hydrated. Many companies make water enhancers now to make water just a little less boring. I like to freeze berries on a cookie sheet and add them to my water bottle each morning. It may come as a surprise, but its very refreshing! My all time favorite treat is any kind of melon. Melons contain a ton of essential vitamins and minerals and are a great summer treat to eat and stay cool.
Signs of Dehydration
Unfortunately, thirst isn’t always a reliable gauge of the body’s need for water, especially in children and older adults. A better indicator is the color of your urine (you’re aiming for a light yellow, if it’s dark you need more fluids!). If you’re a healthy adult, you can usually treat mild to moderate dehydration by drinking more fluids. Here are some of the most common symptoms of mild dehydration:
- Dry skin/not sweating
- Dry Mouth
- Decreased urine output
- Blurred vision
If symptoms do not cease, seek medical attention. Severe Dehydration can be dangerous to your health and will starve your body of essential nutrients. As the summer heat wave continues, just remember to sip on your water bottle throughout the day and play it safe. Cover up, slather on the sunblock, sip fluids and be aware of the signs of dehydration.