Expert hydration tips to stay cool amid sweltering heat this summer

Summer is present which means agelong strolls and rolling strides extracurricular to bask the lukewarm upwind months.

And with vigor waves already mounting successful crossed parts of the country, "Good Morning America" tapped Dr. Liz Weinandy, pb dietitian astatine the Ohio State University Wexner Medical Center, to explicate what to ticker retired for if dehydration hits, arsenic good arsenic the champion things to portion and devour to support your assemblage nourished.

Symptoms of dehydration

"There are respective signs a idiosyncratic mightiness beryllium dehydrated," she said. "Headache oregon confusion, utmost thirst, precise acheronian urine, infrequent urination, fatigue, musculus cramping and lightheadedness. In utmost cases of dehydration, it tin pb to heatstroke oregon hyperthermia (abnormally precocious assemblage heat)."

When it comes to preventative measures and staying hydrated, Weinandy said, "the champion mode to debar dehydration is to portion earlier you get thirsty."

SEE ALSO: Extreme vigor information tips arsenic unsafe temperatures caput to Midwest, East Coast

"In immoderate situations, it is easier to get dehydrated, similar being progressive successful blistery temperatures," she continued.

Best drinks for hydration too water

While immoderate supplements similar hydration packets that are added to h2o tin beryllium adjuvant for some, Weinandy said H2O inactive reigns ultimate for staying hydrated.

"Water is usually champion and suitable for astir radical unless they are excessively sweating, past replacing electrolytes similar potassium and sodium commencement to go much important," Weinandy explained. "Sports drinks and electrolyte replacement solutions are precise due successful this situation, though support successful caput astir radical bash not request them."

"As for food, astir fruits and vegetables person a higher h2o contented compared to different foods," she said. "Melons, strawberries, pineapple, cucumbers, tomatoes and lettuce are particularly precocious successful h2o and tin assistance forestall dehydration."

Who's at-risk for dehydration?

Weinandy said different origin to support successful caput is that "some groups are astatine a higher hazard of becoming dehydrated."

"Infants, aged and radical who cannot pass clearly" tin each beryllium much prone to dehydration, she said. "Also, being dehydrated increases the hazard of processing kidney stones due to the fact that urine is much concentrated."

How overmuch h2o to portion to enactment hydrated

ABC News main aesculapian analogous Dr. Jennifer Ashton said the magnitude of h2o you should devour regular depends connected your age, tallness and wherever you live.

Most guidelines telephone for the mean pistillate to portion astir 2.7 liters per day, and 3.7 liters for men.

One liter is equivalent to 33 ounces.

"Your body's ain systems volition archer you erstwhile you request much h2o and it's called thirst," Ashton said. "A batch of times radical deliberation they're bare and they're really thirsty. See however it works for you."

This communicative was primitively published connected June 23, 2022.