foodconsumer.org: Keeping hydrated crucial

Keeping hydrated crucial
================================================================================
admin on 04/29/2009 00:43:00
 
Tuesday April 28, 2009 (foodconsumer.org) -- Drinking enough water to keep the
body hydrated and cleansed is more than just a weight loss gimmick. With the
sweltering summer heat just a few weeks away, keeping the body hydrated is
crucial for optimum health.
Water not only helps stave off some illnesses, according to the Centers for
Disease Control and Prevention, but also helps keep body temperature normal,
lubricates and cushions joints, protects the spinal cord from injury and gets
rid of bodily waste through urination, perspiration and bowel movements.
While the CDC says healthy people meet their fluid needs by drinking when
they’re thirsty and with meals, people who work or play outside need to really
lube up. If you wait until you’re thirsty to drink water, the CDC says,
that’s too late. “Thirst is a sign of dehydration,” says the CDC website.
“Don’t depend on your thirst to tell you whether or not your body needs a
refill. Make sure you drink water a few hours before gearing up for physical
activities, and keep drinking after you’re done.” If playing or working
outdoors, they say, drink 10 ounces of water every 15 to 20 minutes.
When you become dehydrated, the point when the body is losing more fluids than
it takes in, it can cause stress on the body.
During times of extreme heat or extreme exertion, says the CDC, be alert for
signs of dehydration. Symptoms include a decrease in urination, a dry mouth and
throat, and feeling dizzy when standing up. Young children and babies show
similar symptoms if dehydrated; additionally, a dehydrated child may cry without
tears and exhibit unusual drowsiness or fussiness.
Normal sweating, says the CDC, is a sign that your fluids are at a normal level.
When your body temperature rises, tiny blood vessels close to your skin open up,
allowing your blood to carry the heat away from muscles and closer to your skin.
The sweat escapes through the glands, evaporates and cools you down. But heavy
perspiration is a sign of heat stress, says the CDC, along with high pulse rate,
headache and shallow breathing.
Things to consider in hot weather are slowing down, dressing in light-colored
clothing and increasing salt intake.
As a footnote, almost one-fourth of the body’s sweat glands are in the feet,
so it is important to wear shoes that allow your feet to breathe and that
don’t trap sweat.
Other tips from the CDC include: avoid drinks with caffeine, sugar or
carbonation, like soda or tea. Try to get used to warm weather gradually, get
out of the heat occasionally to a shady location and don’t try to get a suntan
while working in the heat.
(By Sheilah Downey, and edited by Heather Kelley)