Denver, CO (PRWEB) July 23, 2010
Yes, you can dream of cool fall breezes and the changing leaves, or racing down your favorite ski slope, or the crunching sound of snow under your boots or icicles on the house. It's another hot day in Colorado.
As sweet as they are, those cheery visions won't help your body deal with near record heat Denver and the Front Range have been experiencing this summer, but these tips from Deep Rock Water Company (http://www.deeprockwater.com) can help you stay healthy in the heat:
- Children overheat more quickly than adults. The U.S. Centers for Disease Control and Prevention (http://www.cdc.gov/Features/ExtremeHeat/) advise that because children have a larger surface area in relation to body mass, they often gain heat faster than adults on hot summer days.
- Children need four to eight ounces of fluid before beginning outdoor activities and five to nine ounces every 20 minutes while they are outside. That may seem like a lot. It is, and it's needed.
- Adults require 17 to 20 ounces of fluid before beginning outdoor activity in this heat, and should drink seven to 10 ounces every 10 to 20 minutes during activity.
- For both adults and children, your fluid needs do not stop when your activity is over. Both adults and children should consume at least 24 ounces of fluid within the first two hours after outdoor activity.
- Don't wait until you are thirsty to seek fluids, because by then, dehydration already has set in. Practice a proactive approach and hydrate yourself before going out - and certainly before exercise or working outside.
- Don't drink apple or pear juice in the heat because they include a certain type of sugar that increases water loss. Sugary sodas also can dehydrate you.
- Stay away from alcohol and caffeine when out in the heat because they cause you to urinate more, which leads do dehydration.
- Pouring water over your head might feel good, but the CDC says it does not have any affect on your core body temperature. Make sure you put plenty of water and other fluids into your body, and get into the shade often.
- Can you actually drink too much water? In certain extreme circumstances, the CDC says yes. Recreational hikers and endurance athletes should be reminded that excessive water intake won't replace the body's sodium lost through perspiration. The CDC advises a sodium supplement should be taken along with water with prolonged exercise or heat exposure. For outdoor sports enthusiasts, extreme hikers and wilderness users, salty foods are the most efficient vehicle for salt replacement - along with ample water.
- People say, "Oh, I'm used to this and it's no problem for me." Are they right? Can you become acclimated to the heat? The CDC says yes. Heat acclimation is a process of physical adaptation that occurs after a minimum of one to two hours of exercise in the heat each day for at least 10 days. Of course, proper hydration processes discussed above are mandatory during acclimation.
- And finally, if you know you need to hydrate and also want to increase the level of electrolytes and salt in your body, and don't have access to a sports drink handy, you can make your own using a measure of one level teaspoon of salt and eight level teaspoons of sugar to one liter of filtered, bottled or boiled drinking water.