How Much Water Should We Drink In Extreme Heat

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We don’t must tell you it’s sizzling outdoors. Like actually, actually scorching. Yes, a miserable heat wave is roasting Texas and far of the world, exposing thousands and thousands of individuals to triple-digit temperatures and elevated risk of heat-associated illnesses. Hydration is key to stopping those illnesses, which embrace cramps, exhaustion and stroke. That’s as a result of proper hydration regulates our physique temperature, supports brain function and retains joints lubricated. On days like Tuesday, when temperatures at Dallas-Fort Worth International Airport reached 108 levels, these outdoors should be especially mindful. But exactly how a lot water ought to we drink? Should we complement with sports activities drinks? And is it attainable to drink too much water? Here’s how to stay wholesome in these blistering temperatures. Get the most recent public health updates. By signing up, you comply with our Terms of Service and Privacy Policy. In this heat, don't wait till thirst sets 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 depend on thirst as a sign of when to drink water," stated Smurawa, who as a substitute recommends a proactive method. Adults working or exercising outdoors should aim 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, but drinking water at shorter intervals is more practical than drinking massive quantities infrequently. For youngsters ages 4 to 8, Smurawa recommends 7.5 cups of fluid per day. For ages 9 to 13, he suggests 9 to 10 cups, and transcriu.bnc.cat for ages 14 to 18, he suggests 10 to 14 cups of fluid. Those suggestions increase with heat and train, although. If exercising, significantly on this heat, youngsters ages 9 to 12 ought to drink three to eight ounces of water every 20 minutes. Teenagers ought to drink 8 to 16 ounces in 20 minutes. "The more we sweat, the extra we need to drink," he mentioned.



Replenishing fluids after exercising or working in the heat is important. Smurawa said he recommends drinking roughly 24 ounces of water within two hours of exercise. Water accounts for roughly 50% to 70% of our body mass. Losing even 2% of that from sweating may cause headaches, fatigue, cramping, low blood stress, confusion and, in the most extreme circumstances, lack of consciousness, Dr. Bethany Agusala, an assistant professor at UT Southwestern Medical Center, wrote in a piece about hydration. But can we drink too much water? It’s uncommon, but it surely is feasible to drink an excessive amount of water. Consuming extreme amounts of water without sufficient electrolytes can cause an imbalance. Electrolytes are essential minerals, like sodium, which assist regulate the body’s fluids. After we sweat, we lose our body’s sodium. Symptoms of overhydration, which is known as hyponatremia, include confusion, headaches, nausea, 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 throughout exercise. Or he suggests simply including 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 daily water intake should come from foods slightly than drinks. Water-wealthy foods include cucumbers, tomatoes, celery, watermelon, zucchini, strawberries, lettuce, peaches and yogurt.



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