Staying Adequately Hydrated
The people at the HomeChoice Network in North Carolina have offered this advice to use. It makes sense no matter where you live!
September in North Carolina is routinely one of the hottest months of the year. Many people forget that dehydration is still possible – even in September! The most effective prevention for heat related illnesses is to keep hydrated. Adequate consumption of water is the most effective defense against heat stroke related problems. In seniors this is especially important. The suggestions listed below are simple to follow and will keep you hydrated during the remainder of the Sandhills’ hottest month of the year.
1. Drink fluids with each meal and snack and throughout the day.
2. Keep a bottle of water within reach. The faucet may be close at hand but how many times do you actually get up to fill your glass?
3. When you travel – by car, plane or train – always carry a bottle of water with you.
4. If you don’t like drinking plain water, add a splash of white grape juice, cranberry juice or black currant concentrate. Or, try a glass of sparking mineral with a slice of lemon.
5. If you deprive your body of fluids because you don’t like the taste of tap water, buy a water pitcher with an activated carbon filter. Always keep a full pitcher in the fridge. (And don’t forget to replace the filter periodically!)
6. Use a water bottle when you exercise. Drink 4oz – 6oz of fluid every 15 minutes.
7. If your physical activity lasts longer than one hour, hydrate with a sports drink such as Gatorade, All Sport or PowerAde.
8. If you drink fruit juice, choose only unsweetened varieties that don’t have sugar added.
9. Keep your coffee intake to a minimum. Ideally aim for no more than two cups per day. Replace unnecessary coffee (and soft drinks) with herbal tea, black tea or green tea. You get much less caffeine, and in the case of black and green teas, plenty of health enhancing antioxidants.
10. Limit your intake of alcoholic beverages to no more than seven per week (women) or nine per week (men). When you drink, drink a glass of water after each alcoholic beverage you’ve consumed.
This health tip is brought to you by the HomeChoice Network, a senior-care service in the Sandhills North Carolina communites of Pinehurst, Southern Pines, Aberdeen, Whispering Pines and others. We serve all of Moore County.