Summer – the perfect time to get out doors and enjoy what nature has to offer. A time for walks, water sports (and you know how much I love to wakeboard!!), boat rides, picnics, runs, bike rides, golf, gardening and enjoying time with family and friends. It all sounds so wonderful…and it is as long as you stay hydrated, keep your food safe and make the most of your fitness opportunities!
Hydration in the Virginia summer heat can be a real challenge. As you know, water is necessary for life and nearly every bodily function. So how much do you need? Generally, for adults, you should drink at least 64 ounces of water each day and increase your water intake before (16-20 ounces), during (6-10 ounces every 10-20 minutes) and after activity and period of exposure to high heat (about 24 ounces within 2 hours after exercise). If you don’t drink enough water daily, you can experience dehydration. Severe dehydration can lead to heat stroke and even death so be very careful. Symptoms of dehydration commonly include:
*Dry lips and mouth
*Dark, concentrated urine
*Disorientation/unconscious (seek medical treatment immediately)
Tips for staying hydrated:
*Keep water with you at all times/plan ahead (add a protein flavor for added benefit and great taste – The CFWLS store can definitely hook you up – the options are endless!)
*Get out of the sun and into the shade when outdoors as much as possible
*Wear a hat (protect your skin too with sunscreen)
*Wear lightly colored clothing
*Don’t forget to keep your children and pets hydrated too!
Take time for yourself and have fun!!!