It’s Summer. You already stay hydrated, and exercise in early morning and late evening. But, you’re still in Texas and it’s hot all the time, so here are more facts and hacks to help you stay and healthy during the high heat.
- People who are immobile or morbidly obese are at higher risk for heat-related illness.
- Heat worsens symptoms of multiple sclerosis. When body temperature is elevated, it becomes harder for the central nervous system to work properly.
- If you’re diabetic, overheating and dehydration can affect blood-sugar. Keep insulin and other diabetes medications out of the heat, as hot temperatures can ruin them.
The first stage of heat-related illness is cramps. Heat cramps are painful muscle spasms that occur due to dehydration and loss of nutrients from excessive sweating. They are associated with heavy perspiration and are most common in the abdomen, back, arms, or legs. The Red Cross suggests:
- Get to a cool place to rest
- Stretch and gently massage the cramped area
- Drink electrolyte fluids; sports drink, fruit juice, milk, or water. Do not take salt tablets.
‘HOW’ TO DRINK WATER
Many experts recommend we sit down to drink water, because posture can affect how we process it. When standing or walking, the blood flow is higher towards our hand and legs, which can keep water from reaching the digestive system where it is most needed.
MORE FUN THAN WATER
As we age, dehydration is not only about liquid consumption—consider how much you are sweating. We have 4 million sweat glands on our bodies so staying cool helps to maintain hydration.
It is also important to keep from eliminating your body’s supply of water too quickly. You can reduce your trips to the bathroom by adding coconut water or tomato juice. If you want something sweet, fruit juices and milk are effective and contain potassium and electrolytes. The list topper is Pedialyte, which adds nutrients as well.
Although caffeine and sugary drinks are enjoyable, they are not better than water for hydration. They can make the heart race and the kidneys work harder to produce more urine to eliminate them.
USE A MOISTURIZER
You can help those 4 million sweat glands by applying moisturizer on a daily basis. These products contain water-based ingredients and oils as a sealant. While you may not enjoy feeling greasy, the oils will keep moisture on your skin and create a barrier that can aid in reducing water evaporation. The right moisturizer may depend on your level of skin dryness under normal conditions.
WHAT’S ON YOUR PLATE
The more water in your meal, the better it will be for hydration. Fruits and vegetables have high water content and lean fish and meats can mitigate some water loss if you are also having high fat or starchy foods.
SLEEP WELL
Scientists from the Netherlands Institute for Neuroscience in Amsterdam found people sleep better when the skin is cool. Try putting your top sheet in the freezer before bed, or spraying it with a mister and using a fan to keep you cool all night. Results showed the most improvement in older adults with insomnia.