Signs of dehydration include:
- extreme thirst
- infrequent urination
- dry skin
- tiredness or faint dizzy feeling
The average adult needs about 3 quarts of water daily, or about 8 to 12 glasses. And if you are spending time outdoors in the heat, you should consume even more.
Just as wearing sunscreen protects your skin from the sun in the summer, it is important to protect your body from dehydration. Tips to help prevent dehydration are:
- Drink plenty of water before, dug, and after physical activity.
- Take water breaks at least every 15 to 20 minutes when outside.
- Have a sports drink, or vitamin-fortified water, if exercising or being active for more than one hour.
- Swap out water for frozen fruit (like grapes and sliced peaches) or sugar-free popsicles for an icy treat.
- Limit alcohol consumption as it can increase risk of dehydration and impair your ability to make smart/safe decisions while outdoors or in the sun.
- Monitor salt intake as it can increase risk of dehydration as well.
- Head indoors or seek shade if you experience a dizzy or lightheaded feeling.
- Wear a single layer of lightweight, breathable, light-colored clothing when working or exercising outdoors, and consider also wearing a hat with a wide brim.
(Courtesy of WebMD)