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H2Whoa - Hydration Hints

Posted on August 21, 2022 by The Drive
KDRI The Drive Tucson

Here in Arizona, on average, nearly 1500 residents will end up in the hospital this summer due to heat-related illnesses. This is according to the Arizona Department of Health Services. Staying hydrated during the summer is critical. The top five signs of dehydration are: 

  1. Extreme thirst
  2. Less frequent urination
  3. Dark-colored urine
  4. Fatigue
  5. Dizziness/Confusion

 Here are some simple to remember ways to stay hydrated:

1) Drink Water before you get thirsty

Sometimes that is easier said than done. How much water should you drink daily? Calculate ½ your body weight in ounces. If you are outside or exercising in the heat, add 12 ounces every 30 minutes and pay attention to how you are feeling.

2) Bring water with you everywhere you go

You may not realize it, but in our dry heat your sweat evaporates constantly and quickly, so you must replenish it.

3) Eat plenty of fruits and vegetables

Fruits and vegetables contain water, nutrients, fiber and potassium. They are smart dietary choices to supplement your water intake. 

4) Make hydration a habit

Drink water before and after every meal. Drink water before and after meetings. And definitely drink a glass after going to the bathroom.

5) Record your process

Keep a pen and paper handy and track how much you are drinking and how it makes you feel. Do this until you truly understand what it takes to reach your daily water intake and wellness goals.

Look for heat stroke symptoms:

Heat stroke is a serious and potentially deadly condition caused by our bodies overheating. This can happen as a result of too much exposure to high temperatures or to excess physical exertion that raises our body temperature to 104 F (40 C) or higher.

Symptoms include:

  • A throbbing headache
  • Dizziness
  • Muscle cramps
  • Nausea
  • Disorientation or confusion
  • Lack of sweating
When to seek help?

If you are experiencing any signs of dehydration or heat stroke, seek medical attention immediately. 

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