Beating the heat

Summer's here, so Texans fans, let's "beat the heat" together!

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Remember to hydrate, hydrate, hydrate! * Drink even when you are not thirsty * The body's demands for water increase in the summer time – with an increase in the temperature, the body needs more water to help it stay cool * Water keeps you cool and refreshed, and it helps prevent dehydration * If you are drinking carbonated beverages, pair them with a glass of water – carbonated beverages act as a diuretic, which actually dehydrates you * Try to avoid alcoholic beverages, excessive amounts of caffeine, and/or high sugar beverages – these lead to increased fluid losses from the body * Goal: at least 8-10, 8 oz glasses of water per day * Side Effects of Dehydration * Lightheadedness, dizziness, nausea, headache, fatigue, thirst, & muscle cramps * Are you staying hydrated enough? * Your urine will indicate how well hydrated you are – the darker color your urine, the more dehydrated you are. The goal is for your urine to be a clear, light color (like lemon juice) * You can lose up to a quart of sweat in 30 minutes of heavy exercise or if you work outside. If you exercise or work outside in the heat for more than 30 minutes, try drinking a sports drink to replace the salt lost in your sweat

Colleen Pointer, MS RD/LD, Texas Children's Hospital

Roberta Anding, MS, RD/LD, CDE, Registered Dietitian for the Houston Texans

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