Red Cross encourages proper hydration during intense heat
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[July 17, 2013]
PEORIA -- Excessive heat is
expected to bake central Illinois this week, with the heat index
rising well over 100 degrees. Excessive heat can be deadly and has
caused more deaths in recent years than any other weather event.
Weather experts say it will be so hot that heat illnesses are
possible, especially for people who work or spend extended periods
outside. This intense heat can cause discomforting symptoms if
regular and adequate fluids are not consumed.
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Water is one of the most important components of our daily diets.
Water helps lubricate internal surfaces, flushes toxins through the
kidneys, transports nutrients throughout the body, maintains healthy
blood pressure, regulates body temperature and sustains healthy
vital organs. Symptoms of dehydration
Summer heat seems to bring on more
instances of dehydration due to larger losses of body fluid through
sweating. Be conscious of the following symptoms to help prevent or
treat dehydration:
- Dry mouth
- Headache
- Nausea
- Vomiting
- Irritability
- Tiredness
- Decreased urination
- Constipation
- Dizziness
- Fever
- Delirium
Water consumption recommendations
The National Institute of Medicine
recommends about 3 liters of fluid daily for males and 2 liters for
women. The general recommendation for eight 8-ounce glasses of water
per day converts to about 1.9 liters. This amount would be
sufficient for most women, but males need slightly more. Those who
exercise, work outside or sweat excessively experience extra water
loss and create higher fluid needs.
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When hydrating in
the summer heat, water is your best option.
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Sports beverages
may be needed through strenuous exercise and excessive fluid and
electrolyte losses through sweat.
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Choose beverages
with lower calorie content and lower added sugar. Juices, sodas
and sweetened coffee beverages can add unnecessary simple
carbohydrates to your diet.
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Alcohol should be
avoided as it causes dehydration.
For more Red Cross heat safety tips, visit
http://arcillinois.org/tip-library/
heat-related-illness/16-heat-tips/.
[Text from file received from the
American Red Cross, Central Illinois
Chapter]
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