myFM: Hydration and Dehydration

As the summer temperatures soar and heatwaves strike, it's crucial to protect yourself from dehydration and heat-related illnesses. High humidity adds an extra challenge as it hampers sweat evaporation, making it more difficult for your body to cool down. But fear not! We've got you covered with essential tips to keep cool and stay hydrated during scorching hot days.

Dehydration is a significant concern during hot weather. To combat it, replenish your body with clean water. Aim for a minimum of 1 ounce of water per kilogram of body weight daily. If you're an active person engaging in intense activities in the heat, increase your intake to 1 ounce per pound. Stay away from sugary drinks like iced cappuccinos, milkshakes, and sports drinks, as they can actually contribute to dehydration.

Pay attention to your body's signals. Early signs of heat exhaustion include muscle cramps, headaches, light-headedness, dizziness, increased heart rate, and fatigue. Monitor the color and frequency of your urine: if you haven't urinated in a few hours or if the color is darker than light straw, you're becoming dehydrated. Stay on top of your hydration by drinking water regularly.

To replenish electrolytes and essential minerals lost through sweat, add a pinch of Celtic Sea Salt to a large glass of water. You can also opt for trace mineral-rich drinks like Cell Mins from sproutright.com or Physica Energetics Spectralyte. Homemade bone broth, chilled herb teas, coconut water, and black coffee (no sugar) are excellent alternatives to plain water.

Steer clear of drink additions with artificial sweeteners, as they can worsen dehydration. Skip iced sweet drinks like ice caps, which are loaded with calories, fat, and sugar, essentially turning into a dessert in a cup. Sports drinks may seem tempting, but they often contain high amounts of sugar (up to 6 teaspoons per serving), so it's best to avoid them.

High humidity can zap your energy and leave you feeling lethargic. Additionally, it hinders effective heat dissipation, increasing the risk of overheating. To combat the adverse effects of humidity, prioritize staying hydrated, seek shade or air-conditioned environments when possible, and use fans or cooling devices to circulate air.

Remember, taking care of your hydration and keeping cool during hot weather is essential for your overall well-being. Stay hydrated, listen to your body's cues, and enjoy a refreshing summer while beating the heat!

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