It’s too late!
With the daily temps hovering in the 90s, it is especially important that you pay attention to your hydration and body temperature.
Dehydration occurs when water loss exceeds water intake. Normal water loss occurs through breathing (350ml), sweating (100ml), diffusion through skin (350ml), urination (1000-2000ml), and defecation (150-200ml). Heavy activity or warm weather can increase water lost through perspiration up to 10 times more.
A normal person can lose 3-4 percent of their body water and not notice a change. Once you surpass a loss of 5 percent of body water, dizziness and fatigue can set in. A loss of over 15 percent of body water can be fatal.
You’ve heard it before, but once you feel thirsty, you are already dehydrated. Once you are dehydrated, you’re body has difficulty regulating temperature through sweating, potentially leading to mental deterioration and organ failure if not rehydrated.
Prevention is the key! Drink, drink, drink. Water is your best choice; you should always be sipping on water throughout the day. Caffeinated beverages cause you to excrete water more quickly, and should be limited on very hot days. Sports drinks should be reserved for hot days with high activity and consumed in addition to normal water intake, not as a replacement.
Even if you are not thirsty right now, go get a glass of water and start drinking. If you know you will be out in the heat for extended periods of time, drink more beforehand to get hydrated so you aren’t trying to catch up. The worst thing that’ll happen to you from drinking more water is more trips to the restroom.
Don’t stay thirsty, my friends.