The rules of hydration are essentially the same no matter the weather. Warning signs of dehydration Dry mouth, is one of the earliest signs. Thirst is an obvious symptom, it may also manifest as hunger. By far, the best indicator of dehydration is the color of your urine. Your urine should actually be clear. Skin turgor, the elasticity of your skin, pinch your skin, it should snap back into place at once. Capillary refill upon squeezing fingertips, should be under 2 seconds. Constipation and scant urine output are common. Fatigue is also common. Dry, scaly, flushed skin. Aggravation & depression, or malaise. Headache. Nausea & muscle cramps. Hyperventilation & tachycardia occurs with more severe dehydration. Lightheaded dizziness, vertigo, & confusion, are also symptoms of severe dehydration. Aim for a gallon of fluids every day, which includes liquids from vegetables, juices and soups. As a rule aim for 1 -2 cups of clear fluids for every cup of caffeinated fluid. Make sure to drink plenty of water continually throughout the day instead of episodically. Keep a bottle of water handy, and drink even before signs of thirst appear. Thirst is a signal that your body is already on the way to dehydration. Monitor your urine, which should be light to clear. If you are taking supplements, expect your urine to darken in color for several hours after consumption. When exercising, pack water with you. Depending on your workout, you may need to carry water with you. If youre snow skiing or exercising outside, keep your water bottle from freezing, by insulating, or tucking it into your warmest layer of clothing. Drink before, during and after exercise. Drink 1 to 2 cups of water at least one hour before the start of any exercise. Drink 4 to 8 oz. of fluid every 20 to 30 minutes during exercise. This is much harder to do when its cold outside since you may not sweat profusely or feel particularly thirsty. Drink water especially at every meal. If you are craving a hot chocolate, hot tea, or coffee, to warm you up, and give you energy, pair it with a glass of water without ice. Tepid water wont make you feel too chilled and its also easier for your body to absorb than a cold drink. https://sp.yimg/ib/th?id=HN.608023479505324360&pid=15.1&P=0
Posted on: Mon, 15 Dec 2014 18:29:55 +0000
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