Health: How to Stay Hydrated During the Hot Summer Months

Summer temperatures are steadily climbing to the point where spring temperatures can easily reach the 90 degree plus point in what are generally the cooler mountain locations. In Western North Carolina temperatures have soared to high 80 to low 90 degree as early as May and June. Most of us can usually gauge when extra liquids are needed, however, dehydration can sneak up on you before you know it. If you work in excessively high temperature environment it's important to recognize the symptoms. Here are a few signs you may be dehydrating or dehydrated.

There are different stages of dehydrations in adults, first stages: Mild dehydration symptom [2% fluid loss] is often (but not limited to) thirst, loss of appetite, dark urine, weakness and fatigue, chills, head rushes.

Second stages of dehydration in adults: When dehydration is allowed to continue without immediate attention and when the total fluid loss reaches [5% fluid loss] the following effects of dehydration are normally experienced increased heart rate, decreased sweating, decreased urination, headaches, extreme fatigue, nausea, muscle cramping.

Severe stages of dehydration in adults: When the body reaches 10% fluid loss emergency medical help is needed immediately [10% fluid loss] and above is often fatal! Symptoms of severe dehydration include racing pulse, vomiting, muscle spasms, dim vision, difficulty breathing, seizures and unconsciousness.

When a person becomes dehydrated they have also lost electrolytes so it is very important to replenish them along with the water. The type of electrolytes needed for rehydration are sodium and potassium salts generally found in various sports drinks like Gatorade and/or vitamin waters along with equal water intake. If you find it difficult to drink water try mixing half fruit juice with your water. It will give you the vitamins you need as well as additional water necessary to stay hydrated.

As an employee who works in extreme temperatures, I can not stress how important it is to take regular water breaks. When summer heat becomes deadly dehydration can come quick and hit hard. If you drive more than 30-40 miles to and from your place of employment it would be wise to purchase a small cooler and keep two or three bottles of hydrating liquid for the long ride to work and home. Being stuck in rush hour traffic can be frustrating and cause stress and dehydration. It's also economical to purchase these hydrating beverages in bulk so there's no excuse for not having them when you need them. Have a fun, safe and well-hydrated summer!

Source(s)
Symptomsofdehydration.com
Wikipedia.com