How A Lot Water Ought To We Drink In Extreme Heat
We don’t must inform you it’s sizzling outside. Like actually, really hot. Yes, a miserable heat wave is roasting Texas and far of the world, exposing millions of people to triple-digit temperatures and elevated danger of heat-associated illnesses. Hydration is vital to preventing these illnesses, which embrace cramps, exhaustion and stroke. That’s because proper hydration regulates our physique temperature, supports mind operate and retains joints lubricated. On days like Tuesday, when temperatures at Dallas-Fort Worth International Airport reached 108 degrees, these outdoors must be especially conscious. But precisely how much 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 most recent public health updates. By signing up, you comply with our Terms of Service and Privacy Policy. On this heat, do not wait until thirst units in to drink water, mentioned Dr. Troy Smurawa, director of pediatric sports drugs at Children’s Health Andrews Institute for Orthopedics and Sports Medicine in Plano.
Children and adults alike want frequent water breaks to combat dehydration. "Don’t rely on thirst as a sign of when to drink water," mentioned Smurawa, who as a substitute recommends a proactive strategy. Adults working or exercising outdoors ought to goal for an 8-ounce cup of water each 15 to 20 minutes, the U.S. Centers for Disease Control and Prevention recommends. That interprets to roughly a quart per hour, but drinking water at shorter intervals is more practical than drinking massive amounts infrequently. For children ages 4 to 8, official Neuro Surge website Smurawa recommends 7.5 cups of fluid per day. For ages 9 to 13, he suggests 9 to 10 cups, and for ages 14 to 18, he suggests 10 to 14 cups of fluid. Those recommendations enhance with heat and train, although. If exercising, significantly on this heat, official Neuro Surge website kids ages 9 to 12 should drink three to 8 ounces of water every 20 minutes. Teenagers ought to drink 8 to 16 ounces in 20 minutes. "The extra we sweat, the more we need to drink," he stated.
Replenishing fluids after exercising or working in the heat is important. Smurawa mentioned he recommends drinking roughly 24 ounces of water inside two hours of exercise. Water accounts for roughly 50% to 70% of our physique mass. Losing even 2% of that from sweating can cause complications, fatigue, cramping, low blood strain, confusion and, in the most excessive instances, lack of consciousness, Dr. Bethany Agusala, an assistant professor at UT Southwestern Medical Center, wrote in a piece about hydration. But can we drink an excessive amount of water? It’s uncommon, but it surely is feasible to drink too much water. Consuming extreme amounts of water without sufficient electrolytes may cause an imbalance. Electrolytes are essential minerals, like sodium, which help regulate the body’s fluids. Once we sweat, we lose our body’s sodium. Symptoms of overhydration, which is called hyponatremia, include confusion, complications, nausea, vomiting and seizures. To avoid overhydration, Smurawa recommends adding a drink with electrolytes, like a sports drink, after about one hour of drinking water during train. Or he suggests merely 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 every day water intake should come from foods relatively than drinks. Water-rich foods embrace cucumbers, tomatoes, celery, watermelon, zucchini, strawberries, lettuce, peaches and yogurt.
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