Pour Yourself a Couple Drinks

I originally posted this the summer of 2011, but felt it was worth a repeat (if I DO say so myself-haha!) One week after I wrote this I ended up seriously dehydrated. I will re-post that soon, also!

This weekend I watched my neighbor put in some paving blocks to beautify his driveway. Well, I didn’t just sit there and watch him :) but if you remember how hot and humid it was in the good ole Midwest, it was way too hot to being doing stuff with bricks!!

This guy must have worked on that project at least 10 hours each day. I kept hoping he was staying hydrated or I may end up doing a little CPR  :/  I had some plants I had to get into the ground so I was outside some, but it didn’t take much time before I felt I needed a break. So I’d go inside, drink a big cup of water, cool off, & then go back out. And he was still working!

This kind of weather will kill you if you don’t keep plenty of water in your system so your organs can continue to keep you vital! I don’t think people always recognize the signs of dehydration. Contrary to what many of us think, feeling thirsty is NOT a reliable indicator! One of the easiest ways to tell if you need to consume more liquids-you may think this is kinda gross, but if you’re urinating dark yellow, you need a drink :) When you are getting plenty of hydration your urine will be light yellow; almost clear! This should be true for you all year round. Hunger, fatigue, headaches are often signs that you need more water in your body!

Some signs of dehydration:

• Dizziness
• Rapid heart beat
• Feeling nauseous
• Pinch your skin, and if it stays pinched...uh.oh.
• Diarrhea
• Paleness around the lips
• Rambling thoughts (wait! I have those all the time-haha!)

WARNING: If you experience muscle cramping, dizziness, fast & shallow breathing, cold & clammy skin, or nausea or vomiting, get out of the heat immediately and get some water! If you don’t feel better right away-get help! Be especially cautious if you have any health issues.

I am often asked how much, and what, a person should be drinking. How much is enough? Mayo Clinic recommends that women consume at least 91 fluid oz daily and men 125oz.  Obviously, when doing activities with major sweat loss, you will need to increase these amounts. With one hour of strenuous exercise a person can lose up to a quart of fluids! These suggested amounts include any kind of liquid beverage. But, before you pour yourself an ice cold beer, remember that alcohol, along with caffeinated drinks, are dehydrating, so you won't getting the optimal benefits. Before any strenuous physical activity, prepare your body by drinking plenty of water before, during, and after.

So what should you be drinking? If you are sweating for extended periods, say more than hour, you will need to replace electrolytes-sports drinks do this. For the average person, though, water is a good choice, but it can be a bit boring sometimes. Squeeze in some fresh lemon, lime or orange. I like decaffeinated ice tea. Sometimes I will a fill a big cup with water and ice, then add ½ of one of those Crystal Light Singles. Another idea: fill water bottles halfway, put them in the freezer, later fill the bottles to the top and you will have a cold drink for hours! I suggest always having a drink nearby to hydrate continuously throughout your day.

So be smart and safe! Drink up, my friends!