Summer is usually an exciting time to look forward to in many parts of the world that experience very low temperatures in winter and spring. It is a period of warmer temperatures that are conducive for outdoor life and activities. It also comes with very high temperatures in middle east Asia which is why tips to prevent heat exhaustion this summer can be a very useful guide to curb heat related illnesses.
Because many people are out and about during summer, walking, hiking, spending time at the beach and seeing different places. It is important for you to know that long walks without drinking water can heat up your body and lead to dehydration, heat exhaustion. This happens when the body loses so much water that it can’t control its own temperature leading overheating and nausea.
Effects of Dehydration
Heat Exhaustion is one of the implications of dehydration which occurs when the body loses a lot of salt and fluid through heavy sweating. This can lead to nausea, dizziness and fatigue.
Heat Stroke: This occurs when the body temperature rises to dangerous levels, like 41 C or 106 F in short time of 10 to 15 minutes due to its inability to release heat to cool itself. In this situation you stop sweating. This is characterized by nausea, dizziness, fainting, headache, seizures, lack of consciousness and so on. Heat stroke usually occurs in high heat, high humidity weather conditions but can also occur in moderate heat and high humidity condition.
Here are some tips to prevent heat exhaustion this summer
Drink lots of Water
Water is the most important fluid your body needs and the best way to stay hydrated. Drink lots of water frequently wherever you are during summer. Try to consume minimum of 3 liters per day. Certain fluids like soda or juices are hydrating liquids but contain a lot of sugar which can cause a rapid spike in blood sugar and cause heart related health problems for you.
Also, don’t wait until you are thirsty or begin to experience signs of heat exhaustion or heat stroke before hydrating. Staying properly hydrated will prevent overheating. Water also promotes a healthy skin which is one of the reasons I drink a lot of water.
Eat hydrating foods
Nature has provided us with so many foods that are naturally loaded with water to help us stay hydrated! I call these foods nature’s treats because they are juicy, delicious and hydrating. These foods include cucumber, lettuce, tomatoes, watermelon, celery, zucchini, cabbage, strawberries, grapefruits, cantaloupe, oranges and so on.
Choose more of these foods in summer for more hydration.
Carry water when on a walk
I know how convenient it is to go for a walk without a water bottle. Most times you feel like just gulping some water and heading out for a walk thinking the water should keep you hydrated till your return. But the truth is that, you put yourself at the risk of dehydration especially when the weather is warm. Walking is a form of physical activity and can cause you to sweat while at it. So you need to hydrate to replace lost fluid.
Not only does water have cooling effect on your body, it helps your body stay regulated and makes it easier for your heart to pump blood. So wherever you are, always remember to drink up and stay hydrated!
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