Your Guide to Enjoying Lumby Days Safely
With Lumby Days around the corner and nice weather forecasted, it is important to be prepared for the heat. Follow these detailed precautions to enjoy the fair, stay hydrated, and prevent heat-related illnesses:
Wear a Hat:
- Shade and Cooling: Wearing a hat provides shade, keeping your head and face cooler, which helps reduce your overall body temperature. This, in turn, decreases the amount you sweat, thus reducing fluid loss.
- Sunburn Prevention: A hat helps prevent sunburn on the scalp and face, areas particularly vulnerable to the sun’s rays. Sunburn increases fluid loss as the body works to heal and cool the affected areas.
- Energy Conservation: A hat helps conserve energy; without it, your body has to work harder to cool down when exposed to direct sunlight, leading to increased fluid loss.
Stay Hydrated:
- 8×8 Rule: Follow the 8×8 rule by drinking eight 8-ounce glasses of water throughout the day. This ensures a steady intake of fluids.
- 1×1 Rule: Avoid drinking more than 1 liter of water per hour, as the kidneys can only excrete this amount efficiently. Drinking too much water too quickly can lead to water intoxication.
- During Exercise: When exercising strenuously, add 8 ounces of water every 15 minutes to replace the fluids lost through sweating.
- Cold Water: Drink cold water as it helps cool the body more effectively than hot water. When we sweat, the evaporation from the skin absorbs energy and cools the body. Drinking hot water can be counterproductive, especially when sweating excessively. Cold water hydrates and cools the body faster, and studies have shown that athletes rehydrate more efficiently with cold water. Additionally, cold water can help burn more calories and aid in weight loss.
Add Electrolytes:
- If you still feel thirsty after drinking water, consider adding electrolytes to your intake. Electrolytes are essential for maintaining hydration levels and proper bodily function.
- High Water Content Foods: Consume foods high in water content such as cucumbers, watermelon, cantaloupe, tomatoes, and strawberries. These foods are over 90% water and contain some electrolytes.
- Homemade Electrolyte Drinks:
- Mix 2 cups of water with the juice of half a lemon, 2 teaspoons of honey, and 1/8 teaspoon of salt.
- Blend 1 cup of watermelon chunks with 1 cup of water, 2 teaspoons of maple syrup, and 1/8 teaspoon of salt.
- Coconut Water: Drink coconut water, which contains all essential electrolytes, though it can be high in sugar.
- Diluted Sports Drinks: Mix 2 cups of water with 1/4 cup of a sports drink. This provides enough electrolytes without excessive sugar.
Signs of Dehydration:
- Puffiness: Swelling can be a sign that your body is retaining water due to dehydration.
- Dark Yellow and Thick Urine: This indicates concentrated urine, a clear sign of dehydration.
- Dry Mouth: Lack of saliva due to insufficient fluid intake.
- Dizziness: Dehydration can lead to low blood pressure and dizziness.
- Headache: A common symptom of dehydration.
- Dry Skin: Your skin may lose its elasticity and appear dry.
- Persistent Thirst: Thirst that is not quenched by drinking water alone may indicate the need for electrolytes.
- Sweet Food Cravings: When the body is dehydrated, it cannot absorb nutrients properly. The liver needs water to release energy, leading the body to crave quick energy sources like glucose (sugar).
Note: If you experience more severe signs of dehydration such as vomiting, diarrhea, fever, confusion, or seizures, seek medical attention immediately.
Mikkie Nettles-Pollon, Certified Personal Trainer/Holistic & Sports Nutritionist
Not sure where to begin, contact me at info@deemhealth.ca
250-541 -0411.
www.deamhealth.ca
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