Don’t let the summer heat beat you.

how to beat the heatSummer is a great time to enjoy the outdoors. Just be careful to stay hydrated. When your body doesn’t have enough water and fluids it needs to function properly, you become dehydrated. This happens when you sweat a lot or have a fever. Your body needs fluids. The American College of Sports Medicine recommends that athletes drink 16 ounces of fluids a couple hours before starting practice or exercise. It takes that long for the body to absorb it.

Keep these tips in mind before going out into the heat:

  • Drink 16 ounces of fluids before exercising
  • Avoid coffee before exercising (this is a diuretic)
  • Consider sports drinks (only when sweating for longer than an hour or during an intense activities)
  • Shun the sugars. Avoid sodas, high fructose juices, etc.
  • If possible, plan your exercises during the morning or evening when the sun is not so intense

Symptoms of Dehydration:

  • Dry, sticky mouth
  • Thirst
  • No tears
  • Low blood pressure
  • Rapid heart rate
  • Shock
  • Low to no urine