With the 4th of July holiday quickly approaching, there are many questions we ask ourselves in preparation. Do we have enough briquettes/fuel for the BBQ? What food will we be cooking? Who else is bringing food? The drinks? If traveling, what needs to be packed, and is the gas tank full? In all our preparations, do we take proper hydration into consideration?
Whether we’re watching the fireworks at the beach, the park, or in our backyard, having plenty of fresh water available – for the whole family – is essential to having a safe and healthy holiday.
An average of six to eight glasses of water each day is important to stay hydrated, and if we’re out in the sun all day – eight to ten eight-ounce glasses is better. There are many water delivery options on the market, from one-time use plastic bottles (let’s protect the environment and avoid those), to reusable bottles, and insulated bottles that keep water cool for hours. Dehydration can happen quickly, especially when outdoors, so it is important to recognize the symptoms. If you start to have muscle cramps or headaches, or become lightheaded, you are probably becoming dehydrated. Be sure to carry water with you, or if at an event, know where it is provided.
And don’t forget that there are many foods that help with hydration; strawberries, cucumbers, celery, tomatoes, pineapple, and watermelon are all great sources of water, so when planning your food items, be sure to add some of these options to your grocery list.
Enjoy the holiday, and be sure to hydrate!
Post submitted by Lynne Pierce, Sr. Graphic Designer
The Myth of Hydration in Winter Months
MYTH: Cooler Temperatures Mean I Don’t Need To Drink As Much Water Because I’m Not Sweating As Much…
We don’t often associate cold weather with dehydration.
If you’re working or exercising outside on a cool fall day, or even a cold winter day, you’re just not as aware of losing fluids as you are when you’re sweating buckets in mid-August. First of all, humidity tends to be lower and as your sweat evaporates, you feel cooled off and fairly dry. Secondly, the colder it is, the more your body works to protect you from the cold. Nuun (a hydration drink) explains it this way: “blood (rushes) away from your extremities to your core to keep you toasty so there is more fluid than normal in your core. Your brain reads this core blood and can mistake it for water, and when it does your thirst doesn’t effectively grow at the same rate with which you’re losing water!
It’s just as important to maintain hydration in cooler, drier winter conditions as it is in steamy summer conditions, and it can be harder to recognize that you need water!
Tips for staying hydrated during winter:
1. Have a hydration plan and carry a reusable bottle wherever you go.
2. Pay attention to signs and symptoms of dehydration such as headaches, muscle cramping, or fatigue.
3. Drink warm water when the weather is cool to stay hydrated without dropping body temperature.
4. Sip on water every 15-20 minutes throughout the day and never wait until you are thirsty to drink as thirst means you are already dehydrated.
This fall and winter – stay hydrated; stay safe!