Volume 17: Heat Stroke
Hopefully as you are reading this, we finally have some warm weather to enjoy (or will soon). With warm weather comes the need to remind everyone to stay hydrated. According to the American Heart Association, drinking enough water keeps the body hydrated, which helps the heart pump blood through the body more easily. If you’re well hydrated, your heart doesn’t have to work as hard.
So, what should we be drinking? The truth is, for most of us, water is best. Water will replenish our bodies of the water we lose when we exercise, or if we are outside on a hot day. For some athletes, or those who are guided by their physician to do so, an electrolyte drink may be beneficial. Keep in mind however, that these drinks are typically high in calories and sugar.
How much water should we be drinking each day? According to The National Academies of Sciences, Engineering, and Medicine, about 11.5 cups for women, and 15.5 cups daily for men. This may increase if you are doing exercise, the weather is hot, or you are pregnant or breastfeeding. Now, for some of us, this may be a fine balance. Those who have certain diagnosis, such as congestive heart failure, or whom are on certain types of medications, may need to watch how much fluid they intake, so this may be more than what some are supposed to take in during a day. Some ways to know if you are getting enough water during the day is if you rarely feel thirsty, your urine is colorless or light yellow.
As mentioned above, not having enough water in your body reduces blood volume, causing your heart to beat faster, increasing heart rate and blood pressure. Dehydration also thickens the blood, hindering circulation. Staying hydrated helps your heart pump blood efficiently. Water is present in every cell in our body, and it helps keep our temperature normal, lubricates joints, and helps remove waste through urination and bowel movements. It also helps muscles work efficiently.
When you are exercising, or outside on hot days, make sure to have water available to you. If you start feeling any of the below symptoms, it may be time to take a rest. When your body starts to get dehydrated, you can start feeling side effects such as dizziness, fatigue, and swelling. Dry skin, constipation, crankiness, and dry mouth are also other signs. When you add heat to the mix, it can even lead to heat stroke, which is much more serious.
Do your best to beat the heat this year!
by Katie Cook, BSN, RN
