Hydration
Thursday was the first official day of summer but here in Lloydminster, this last week has been hot! With temperatures in the high 20's on a daily basis, and only dropping into the high teens overnight, staying hydrated has been crucial to beat the heat. The more time you spend outside, the more active you are in the heat and the more you sweat, the more important it is to be hydrated to prevent heat-related emergencies.
The Canadian Red Cross states that "heat-related emergencies occur when the body becomes dehydrated" and when a person is in the sun too long, "heat cramps, heat exhaustion, or heat stroke can occur". It is important to be aware of the signs and symptoms of heat-related emergencies which include muscle cramps or tightening, headaches, nausea and dizziness, weakness or feeling faint. For more information on heat-related emergencies, check out the Red Cross Website.
The average man (age 19 and over), needs about 12 cups of fluid per day to stay hydrated, while the average woman (age 19 and over), needs about 9 cups. While water is the best choice for hydration, other beverages such as milk or coffee, and other liquids like broth or soup, count towards your daily fluid intake.
There are many reasons it is important to stay hydrated, as it helps control you body temperature, aids with digestion, helps your body get rid of waste and more! It is important to drink fluids regularly, even before you become thirsty, as you are often dehydrated before many of the signs appear. A quick and easy way to tell if you are well hydrated or dehydrated is by the colour and smell of your urine. If it is pale yellow and clear, you are typically well hydrated. If it is darker yellow and strong smelling, you are typically dehydrated.
For people who are heavy sweaters, or physically active, more fluids are lost through sweat. Based on an individuals sport or exercise and how much they sweat, the intensity of the workout and the weather (including whether the activity is inside or outside, wind, temperature, etc.), a person can lose as much as 10 cups of fluids during a workout. It is critical to replace these fluids both during and after the workout to prevent dehydration.
In some cases, a sports drink is necessary to help with hydration and fluid loses. A sports drink provides fluids, as well as electrolytes and carbohydrates. Electrolytes are lost through sweat, and their replacement to prevent things such as muscle cramps, becomes even more important if you are a salty sweater. The carbohydrates in sports drinks help provide your muscles and brain with quick energy, as carbohydrates are the first energy source for your muscles and brain.
So when is a sports drink needed? Sports drinks can be useful if you have multiple sporting events in a day, are exercising in heavy equipment such as football or hockey, if exercise lasts more than an hour or if you are exercising in hot and/or humid weather. One can purchase commercial sports drinks such as Powerade or Gatorade, or make their own, like this easy, homemade sports drink.
Homemade Sports Drink
Ingredients:
1 cup water
1 cup 100% fruit juice
1/4 teaspoon salt
Directions:
Add all ingredients to water bottle and mix well. Chill until cold and ready to drink.
Make sure to stay hydrated and beat the heat this summer!
Information from:
Canadian Red Cross - Heat Related Emergencies: Staying Cool and Hydrated in Canadian Summers
Dietitians of Canada - Guidelines for Drinking Fluids to Stay Hydrated and Sports Hydration
The Canadian Red Cross states that "heat-related emergencies occur when the body becomes dehydrated" and when a person is in the sun too long, "heat cramps, heat exhaustion, or heat stroke can occur". It is important to be aware of the signs and symptoms of heat-related emergencies which include muscle cramps or tightening, headaches, nausea and dizziness, weakness or feeling faint. For more information on heat-related emergencies, check out the Red Cross Website.
The average man (age 19 and over), needs about 12 cups of fluid per day to stay hydrated, while the average woman (age 19 and over), needs about 9 cups. While water is the best choice for hydration, other beverages such as milk or coffee, and other liquids like broth or soup, count towards your daily fluid intake.
There are many reasons it is important to stay hydrated, as it helps control you body temperature, aids with digestion, helps your body get rid of waste and more! It is important to drink fluids regularly, even before you become thirsty, as you are often dehydrated before many of the signs appear. A quick and easy way to tell if you are well hydrated or dehydrated is by the colour and smell of your urine. If it is pale yellow and clear, you are typically well hydrated. If it is darker yellow and strong smelling, you are typically dehydrated.
For people who are heavy sweaters, or physically active, more fluids are lost through sweat. Based on an individuals sport or exercise and how much they sweat, the intensity of the workout and the weather (including whether the activity is inside or outside, wind, temperature, etc.), a person can lose as much as 10 cups of fluids during a workout. It is critical to replace these fluids both during and after the workout to prevent dehydration.
In some cases, a sports drink is necessary to help with hydration and fluid loses. A sports drink provides fluids, as well as electrolytes and carbohydrates. Electrolytes are lost through sweat, and their replacement to prevent things such as muscle cramps, becomes even more important if you are a salty sweater. The carbohydrates in sports drinks help provide your muscles and brain with quick energy, as carbohydrates are the first energy source for your muscles and brain.
So when is a sports drink needed? Sports drinks can be useful if you have multiple sporting events in a day, are exercising in heavy equipment such as football or hockey, if exercise lasts more than an hour or if you are exercising in hot and/or humid weather. One can purchase commercial sports drinks such as Powerade or Gatorade, or make their own, like this easy, homemade sports drink.
Homemade Sports Drink
Ingredients:
1 cup water
1 cup 100% fruit juice
1/4 teaspoon salt
Directions:
Add all ingredients to water bottle and mix well. Chill until cold and ready to drink.
Make sure to stay hydrated and beat the heat this summer!
Information from:
Canadian Red Cross - Heat Related Emergencies: Staying Cool and Hydrated in Canadian Summers
Dietitians of Canada - Guidelines for Drinking Fluids to Stay Hydrated and Sports Hydration
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