How To Avoid Dehydration

In the Arizona heat, your body dehydrates far faster than it does in cooler weather, and for your body to operate at full efficiency during exercise, you need to be well hydrated. Whether you're on a diet or just seeking nutritional information, the following information will be beneficial to you.

Summer is almost in full swing and we know you probably have some plans to spend some time outdoors for some fun in the sun! We'd just like to take the opportunity to remind you to be careful. Activity and exercise in the heat (especially the desert!) can be hazardous to your health if you do not prepare yourself properly.

When you exercise on a hot day, your body needs to send blood to both the working muscles and your skin so that you can increase loss of heat. This "competition" causes less blood to be distributed to both places and can cause problems including heat cramps, heat exhaustion and heat stroke.

Certain people, especially older adults and young children, are more vulnerable to the effects of heat and humidity. If you suffer from any of the following conditions, you should take extra precautions:

- Cardiovascular disease
- Obesity
- Infection and/or fever
- Hyperthyroidism

If you feel dehydrated, are wearing heavy clothing or taking particular drugs (alcohol, amphetamines, diuretics, blood pressure medication), or are in a new climate to which you have not yet acclimated, you may also be at risk.

Take precautions to prevent heat illness in hot environments. When heat and/or humidity are extremely high, it may be better to put off your outdoor exercise or activity until it cools down.

Here are some general precautions you can take to prevent heat stress or heat illness this summer:

- Wear loose-fitting, light-colored clothing
- Take more breaks during days that are hotter than those of which you are accustomed
- Avoid activity during the hottest part of the day
- Drink plenty of water before, during and after your workout
- Allow at least eight days to acclimate to a new hot or humid environment
- Avoid alcohol and drugs, such as stimulants, that are known for dehydrating your system or are indicated as unsafe for use in the heat
- Beware of the early signs of heat stress including dizziness, cramps, clammy skin and extreme weakness
- If you do not tolerate heat or humidity well, try exercising indoors in an air-conditioned environment on extremely hot or humid days

Additionally, here are a few tips to help incorporate more water in to your daily routine:

- 1. Carry water with you everywhere. You'll drink it if it is there.

- 2. Add lemons, limes, and even cucumbers to change it up.

- 3. Keep it cool/cold. You'll burn more calories as you body tries to warm it up.

- 4. Alternate every other glass of what you typically drink with a glass of water.

- 5. Try cutting your fruit juices with water. You won't even notice the change.

- 6. Drink an entire glass of water before every meal.