No one needs to tune in to the Weather Channel to know that many parts of the country have been extremely hot lately. With these high temperatures, it is important to stay hydrated to help decrease the risk of heat-related illnesses.
Water is an essential nutrient, and we need it every day. A fat burning review can help you establish a clear outline of what you need to focus on to complete your fat reducing goal if you're a novice; or serve as a reminder for those who are at an intermediate or more boost phase of their weight loss plan. Promptly after are seven steps that can serve as instructions for your own weight loss system. The first thing that one must understand is that losing weight and losing fat is not exactly the same thing. Many weight loss courses have fooled people into wondering that it is the same, but most diets and weight loss plans only work by resulting in a person's body to reduce more muscle flesh and water than actual body fat, more help please visit The Fat Loss Factor. Often taken for granted, water is necessary to transport nutrients to cells and remove waste from the body. During all times of the year, water helps to maintain a normal body temperature.
Years ago the advice was to drink eight 8-ounce glasses of water every day. Although this remains an easy amount to remember, the Institute of Medicine (IOM) has stated that healthy adults can use thirst to determine fluid needs. (The IOM also stated that healthy women need 91 ounces (about 11 cups) and healthy men need 125 ounces (about 15 cups) of fluid each day.)
In hot weather, however, thirst may not be a good indicator of fluid needs. The Centers for Disease Control (CDC) recommends that people drink two to four 8-ounce glasses each hour when doing heavy exercise during hot weather.
The good news is that people can meet their fluid requirements with food and beverages such as low fat milk, juice, coffee and tea (non-caffeinated varieties preferred), soda, sports drinks, popsicles, fruit, and vegetables.
Although caffeinated beverages can count toward the total fluid intake, these beverages should be a small portion of the total. Smaller portions are also recommended for soda and sports drinks because these choices can pack a punch in calories and sugar. Opt instead for watermelon, cantaloupe, grapes, tomatoes, and other fruits and veggies which are sources of needed vitamins, minerals, and fiber as well as fluid.
Stay away from energy drinks when looking to satisfy your thirst. These drinks often contain large amounts of caffeine or herbal stimulants that can react with medications and create or worsen health conditions.
In this current bout of hot weather, be on the lookout for signs of dehydration. These signs include extreme thirst, flushed skin, little or no urine, fatigue, increased body temperature, increased breathing and pulse rate.
Janyce Sanford, M.D., the Chair of Emergency Medicine at the University of Alabama at Birmingham (UAB), stated that the beginning stages of heat-related illness may start with heat cramps. The person may then develop severe headache, nausea, vomiting, and severe weakness.
If symptoms occur, get the person to a cool area and call for emergency assistance immediately. The CDC has a guide to help prevent and recognize heat-related emergencies.
A final caution: high heat, activity, diarrhea, vomiting, and excessive perspiration can increase fluid needs. Women who are pregnant, children, the elderly, and people with health conditions can be more susceptible to heat stress or may need different fluid recommendations. Follow the advice of your doctor if you have any health condition or if there is a limit on the amount of fluid you can drink.
To keep up to date on hot weather health recommendations, check out News You Can Use, from UAB.
Photo Credit: Tina Phillips/FreeDigitalPhotos.net
The articles written by Andrea Wenger, Birmingham Diets Examiner, are for informational purposes only and are not to be used in the place of medical advice. Please contact a licensed physician or other medical professional before changing any health care routine or before starting any diet, fitness, or exercise program. Although every effort has been made to include the most current information, new information is released daily and may cause some recommendations to change.
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