Summer hydration is crucial

Jul 14, 2016 | 5:41 PM

KAMLOOPS — Summer weather is here and many people are feeling the urge to get back outside and be active. 

While getting in shape is essential, so too is staying hydrated. 

Experts say it’s critical to drink plenty of fluids not necessarily just when engaging in physical activity, but also while sitting in the sun. 

Hydrating helps prevent heat illness and heat stroke, and is especially important for children.

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There’s one simple liquid that has a huge effect on how well you feel — water.

“The dietitions of Canada recommend 9 cups for women and 12 cups for men, but we know that varies depending on your age, your activity level, what the weather is like,” says Nadine Baerg, Interior Health Dietition.

Whether your out exercising, at the beach, or simply hanging out in the backyard, when the weather heats up, good hydration habits are essential.

“It prevents heat stroke, muscle cramps, dehydration, we know water is really important for a lot of body processes like digestion, moving nutrients around in our blood, monitoring our body temperature as well.”

You get some water from foods like fruits and vegetables, but 80% of your hydration comes from water and other liquids. Some drinks are better than others, experts say certain caffeinated beverages are okay, and those with electorlytes are useful for people doing high intensity, vigorous exercise. But steer clear of sugary liquids, and alcohol.

“If you have a cup of coffee, that’s a cup of fluid, sports drinks and things like that have a lot of sugar and additives, and we know a diet high in sugar is related to chronic disease.”

“Feeling tired, don’t feel like getting up, sometimes sweating and then eventually you stop sweating and start to look pale, that’s when you start going into the more severe spectrum of things,” says Dr. Anders Ganstal, Chief of RIH Emergency Department.

Heat related illness can be very serious and sometimes life-threatening. Parents should pay close attention, children don’t have a highly developed thirst mechanism so they’re especially vulnerable to becoming dehydrated. 

“They don’t sweat as efficiently, they don’t get rid of the sweat as much, so smaller kids can’t cool off as easily, and this goes for the elderly as well, sometimes it’s due to medications, obesity is another one, if you were dressed like the winter but it’s summer you’re also suseptable to it.”

Many people admit to not adequately hydrating, and while it can sometime be difficult to drink enough water, to make it a little easier spice it up, by adding infusers like fruit and herbs, and quench that thirst before it’s too late.

“Just to give it a little bit of a different flavour, I also like making tea and cooling it, so that’s another option, even adding some carbonated water to make it a little something different,” says Baerg.