How Much Water Should We Drink In Extreme Heat

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We don’t have to let you know it’s hot exterior. Like really, actually scorching. Yes, a miserable heat wave is roasting Texas and far of the world, exposing hundreds of thousands of people to triple-digit temperatures and elevated threat of heat-related illnesses. Hydration is vital to preventing these illnesses, which include cramps, exhaustion and stroke. That’s because proper hydration regulates our body temperature, supports mind perform and keeps joints lubricated. On days like Tuesday, when temperatures at Dallas-Fort Worth International Airport reached 108 degrees, those outdoors should be especially conscious. But exactly how a lot water should we drink? Should we complement with sports activities drinks? And is it attainable to drink a lot water? Here’s how to stay healthy in these blistering temperatures. Get the latest public health updates. By signing up, you conform to our Terms of Service and Privacy Policy. On this heat, don't wait until thirst units in to drink water, said Dr. Troy Smurawa, director of pediatric sports activities medicine at Children’s Health Andrews Institute for Orthopedics and Sports Medicine in Plano.



Children and adults alike need frequent water breaks to combat dehydration. "Don’t depend on thirst as an indication of when to drink water," stated Smurawa, who as an alternative recommends a proactive strategy. Adults working or exercising outdoors ought to aim for an 8-ounce cup of water each 15 to 20 minutes, the U.S. Centers for Disease Control and Prevention recommends. That translates to roughly a quart per hour, but drinking water at shorter intervals is more practical than drinking massive amounts infrequently. For kids ages 4 to 8, Smurawa recommends 7.5 cups of fluid per day. For ages 9 to 13, he suggests 9 to 10 cups, and for ages 14 to 18, he suggests 10 to 14 cups of fluid. Those suggestions improve with heat and train, although. If exercising, notably in this heat, children ages 9 to 12 ought to drink three to 8 ounces of water every 20 minutes. Teenagers should drink eight to sixteen ounces in 20 minutes. "The more we sweat, the more we need to drink," he mentioned.



Replenishing fluids after exercising or working within the heat is crucial. Smurawa mentioned he recommends drinking roughly 24 ounces of water inside two hours of exercise. Water accounts for roughly 50% to 70% of our physique mass. Losing even 2% of that from sweating can cause complications, fatigue, cramping, low blood pressure, confusion and, in essentially the most extreme circumstances, lack of consciousness, Dr. Bethany Agusala, an assistant professor at UT Southwestern Medical Center, wrote in a bit about hydration. But can we drink a lot water? It’s rare, nevertheless it is possible to drink an excessive amount of water. Consuming excessive quantities of water without enough electrolytes may cause an imbalance. Electrolytes are essential minerals, like sodium, which assist regulate the body’s fluids. When we sweat, we lose our body’s sodium. Symptoms of overhydration, which is called hyponatremia, embrace confusion, complications, nausea, vomiting and seizures. To keep away from overhydration, Smurawa recommends adding a drink with electrolytes, like a sports drink, after about one hour of drinking water during train. Or he suggests simply adding a half teaspoon of salt to a 20-ounce water bottle after drinking plain water. It’s not all about water. Agusala said 20% of our day by day water intake should come from foods rather than drinks. Water-rich foods include cucumbers, tomatoes, celery, watermelon, zucchini, strawberries, lettuce, peaches and yogurt.



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