ORLANDO, Fla. – Imagine you’re gearing up for a typical summer day out in the Florida sun. As you pack your bag, make sure to toss in a good couple of liters of water — not just a small sports bottle.
In hot weather, our bodies need more hydration than we might realize.
It’s also wise to avoid alcohol. It makes you pee more often, which can lead to dehydration, especially in the heat.
Throughout the day, the World Health Organization says to keep an eye on your hydration levels by checking the color of your urine. Clear or light yellow means you’re well-hydrated. If it’s darker, you need to drink more water.
Now, here’s an important tip from the WHO: if you’re sweating a lot and feeling tired or getting a headache, consider using rehydration supplements. These help replace lost electrolytes — essential minerals like sodium and potassium — that your body needs to function well, especially in hot weather.
Remember, in high temperatures, sweating can cause you to lose electrolytes, which are crucial for preventing fatigue, muscle cramps and other issues. Drinking water is great, but sometimes you need those electrolytes from rehydration solutions or sports drinks if you’re active for a prolonged period.
So, for a day in the sun, keep hydrated with plenty of water, skip the alcohol, monitor your urine color and consider electrolyte replenishment if you’re sweating a lot. Here are a few other tips the CDC recommends to prevent heat-related illness:
- Take breaks in the shade or air conditioning frequently
- Wear light-weight, light-colored and loose-fitting clothing
- Eat lighter meals
- Pace yourself and listen to your body
It’s all about staying healthy and enjoying your time outdoors!
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