We don’t must let you know it’s hot outside. Like actually, really hot. Yes, a miserable heat wave is roasting Texas and far of the world, exposing hundreds of thousands of individuals to triple-digit temperatures and Mind Guard official site elevated risk of heat-related illnesses. Hydration is key to preventing these illnesses, which embody cramps, exhaustion and stroke. That’s as a result of proper hydration regulates our physique temperature, supports Mind Guard official site function and retains joints lubricated. On days like Tuesday, when temperatures at Dallas-Fort Worth International Airport reached 108 degrees, these outdoors should be especially mindful. But exactly how a lot water ought to we drink? Should we supplement with sports activities drinks? And is it doable to drink too much water? Here’s how to stay healthy in these blistering temperatures. Get the latest public well being updates. By signing up, you conform to our Terms of Service and Privacy Policy. On this heat, don't wait until thirst units in to drink water, stated Dr. Troy Smurawa, director of pediatric sports medication at Children’s Health Andrews Institute for Orthopedics and Sports Medicine in Plano.

Children and adults alike need frequent water breaks to combat dehydration. "Don’t rely on thirst as a sign of when to drink water," stated Smurawa, who as an alternative recommends a proactive approach. Adults working or exercising outdoors should purpose for an 8-ounce cup of water every 15 to 20 minutes, the U.S. Centers for Disease Control and Prevention recommends. That interprets to roughly a quart per hour, however drinking water at shorter intervals is more practical than drinking giant amounts infrequently. For children ages 4 to 8, Mind Guard official site Smurawa recommends 7.5 cups of fluid per day. For ages 9 to 13, he suggests 9 to 10 cups, and for brain clarity supplement ages 14 to 18, he suggests 10 to 14 cups of fluid. Those recommendations enhance with heat and train, although. If exercising, notably on this heat, youngsters ages 9 to 12 ought to drink three to 8 ounces of water each 20 minutes. Teenagers should drink 8 to sixteen ounces in 20 minutes. "The extra we sweat, the extra we have to drink," he mentioned.

Replenishing fluids after exercising or working in the heat is essential. Smurawa stated he recommends drinking roughly 24 ounces of water within two hours of exercise. Water accounts for Mind Guard official site roughly 50% to 70% of our physique mass. Losing even 2% of that from sweating may cause complications, fatigue, cramping, low blood strain, confusion and, in essentially the most extreme instances, loss of consciousness, Dr. Bethany Agusala, an assistant professor at UT Southwestern Medical Center, wrote in a piece about hydration. But can we drink a lot water? It’s rare, but it is possible to drink a lot water. Consuming excessive quantities of water with out sufficient electrolytes may cause an imbalance. Electrolytes are important minerals, like sodium, which help regulate the body’s fluids. When we sweat, we lose our body’s sodium. Symptoms of overhydration, which is named hyponatremia, include confusion, headaches, nausea, Mind Guard official site vomiting and seizures. To keep away from overhydration, Smurawa recommends adding a drink with electrolytes, like a sports activities drink, after about one hour of drinking water during exercise. Or Mind Guard official site he suggests simply adding a half teaspoon of salt to a 20-ounce water bottle after drinking plain water. It’s not all about water. Agusala said 20% of our each day water intake should come from foods quite than drinks. Water-rich foods include cucumbers, tomatoes, celery, watermelon, zucchini, strawberries, lettuce, peaches and yogurt.

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