Fitness & Health Guide

As we approach the hot and humid days of summer, the risk of dehydration becomes a more serious concern. Anytime the water level in one’s body drops below the normal level, symptoms of dehydration can start to become apparent. Rather than wait until symptoms occur (i.e. dizziness, dry mouth, etc.) be sure to drink lots of fluids before, during and after being active. Water is typically the recommended choice to replenish fluids and although studies are not definite, caffeine, even though it is a diuretic, may actually cause dehydration. To be safe, even if you’re not feeling thirsty, it is wise to consume fluids periodically, especially on hot days when sweating is profuse.

In general, adults need to replace anywhere from 2-10 liters of water each day, depending on genetics, fitness level, exercise intensity, environmental conditions, clothing, hydration and age. The average person has approximately 2 million sweat glands in their body and may not realize it but can perspire even on a cold day or without doing any strenuous activities. Since the body is two-thirds water, it is easy to see why we lose a great amount of it every day through sweating. This is why it is so important to be cognizant of replenishing fluids when exerting a lot of energy on hot and humid days when sweating can be extreme.

One of the worst and potentially fatal consequences of dehydration is heatstroke. Also referred to as hyperthermia, heatstroke can take place when the body produces more heat than it can dissipate. For those who sweat very little there is an even greater chance of developing heatstroke because the body does not cool itself sufficiently. In this case, replenishing fluids is even more important to prevent dehydration and/or heatstroke as the onset may occur in less time. As a preventative measure, in hot environments, always remember to take breaks, drink fluids, and monitor your body temperature to ensure you’re not at risk. Remember, it is better to be safe than sorry….or better to be safe than dehydrated!