As we welcome summer, we don’t always welcome the heat and humidity that can zap us of energy and make us ill. Yesterday my seedlings looked wilted and sad from the heat. After a good watering, they now look happy and healthy. Watching my plants bounce back was good reminder that just like plants, we need optimal hydration to stay healthy.
There are a few actions we can take to protect ourselves from the heat and stay hydrated this summer:
• During hot days, the best time for outside activity is in the morning or late afternoon. UV rays are the strongest between 10:00 a.m. and 4:00 p.m. To decrease the risk of heat-related illness you should avoid strenuous activity during that time. When outside, be mindful of the symptoms of heat exhaustion and heat stroke.
Heat exhaustion occurs when you become dehydrated and sodium levels drop. Symptoms include heavy sweating, looking pale, and feeling cool and clammy to touch. If you experience these symptoms, you should immediately move to an air-conditioned room or the shade. Drink cool water or sports drinks with electrolytes, remove extra clothing, and use ice packs or a cool wet washcloth to cool your body down. Acting quickly can help you recover faster and avoid developing heat stroke.
Heat stroke is life-threatening and requires urgent medical attention. Symptoms include confusion, slurred speech, skin feeling hot and dry or profuse sweating, seizures, and even unconsciousness. If you or someone with you is experiencing heat stroke, you should call 911 and immediately get the person into an ice or cold-water bath, or place ice packs on their neck, armpits, and groin area to quickly reduce their body temperature.
• Hydration is an essential part of wellness. In general, the goal is to drink eight 8-ounce glasses a day. The amount should be increased with physical activity.
Start your day with a glass of water and continue drinking water throughout the day. Some people set a goal for the number of glasses they will drink throughout the day or set an alarm to remind them to drink.
The best source of hydration is water. Other good choices include tea, sports and other drinks that include electrolytes. Caffeine and alcohol are diuretics and should be avoided in the heat.
Foods also play a significant role in hydration. Approximately 20% of our fluid intake comes from the food we consume. Many fruits and vegetables have a high-water content and are perfect for hot days. The good news is they are also in-season and readily available from local farms and farmers’ markets. Great choices include broccoli, cauliflower, celery, cucumbers, peppers, radishes, strawberries, tomatoes, and watermelon.
Strawberries, raspberries, watermelon, cucumbers, mint, lemons, and limes can be used to flavor water.
These simple tips will help us safely enjoy the sun and warmth of summer. Remember to take breaks to cool down during physical activity and always have a cool beverage nearby. And don’t forget your sunscreen.
Janis Walker is the Nutrition Services Director at SeniorsPlus.
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