Healthy Tip Tuesday – Avoiding Dehydration Disasters

(Dennison, Ohio) – We’re officially in the heat of summer and Trinity Hospital Twin City is reminding you how and why to keep the whole family hydrated!

Why Does it Matter?

According to the Centers for Disease Control and Prevention, getting enough water every day is important for your health. Healthy people meet their fluid needs by drinking when thirsty and drinking with meals. Most of your fluid needs are met through the water and beverages you drink. However, you can get some fluids through the foods that you eat. For example, broth soups and foods with high water content such as celery, tomatoes, or melons can contribute to fluid intake.

Water helps your body:

  • Keep your temperature normal
  • Lubricate and cushion joints
  • Protect your spinal cord and other sensitive tissues
  • Get rid of wastes through urination, perspiration, and bowel movements

Your body needs more water when you are:

  • In hot climates
  • More physically active
  • Running a fever
  • Having diarrhea or vomiting

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How Can You Avoid Dehydration?

Drink before feeling thirsty. By the time you feel thirsty, you are already
behind in fluid replacement. Dehydration is a primary contributor to
heat exhaustion.

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• Your work performance may suffer when you
are dehydrated, even if you don’t notice.
• When working in the heat, drink 1 cup
(8 ounces) of water every 15–20 minutes.
• This translates to ¾–1 quart (24–32 ounces)
per hour.
• Drinking at shorter intervals is more effective
than drinking large amounts infrequently.
• Do not drink more than 48 oz (1½ quarts) per hour! Drinking too much
water or other fluids (sports drinks, energy drinks, etc.) can cause a medical
emergency because the concentration of salt in the blood becomes too low.

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If you think you are not getting enough water, these tips may help:

Young boy looking at a glass of water.

  • Carry a water bottle for easy access when you are at work of running errands.
  • Freeze some freezer safe water bottles. Take one with you for ice-cold water all day long.
  • Choose water instead of sugar-sweetened beverages. This can also help with weight management. Substituting water for one 20-ounce sugar-sweetened soda will save you about 240 calories. For example, during the school day, students should have access to drinking water, giving them a healthy alternative to sugar-sweetened beverages.
  • Choose water when eating out. Generally, you will save money and reduce calories.
  • Add a wedge of lime or lemon to your water. This can help improve the taste and help you drink more water than you usually do.

Healthy Tip Tuesday is brought to you by Trinity Hospital Twin City.

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