Stay Hydrated in the Summer

Summertime is full of fun activities including walking, hiking, swimming, canoeing, and just enjoying time outdoors. While the warmth of a summer day allows us to enjoy being outdoors, overexposure to heat can also be dangerous to your health. For relief from the heat, the body's natural cooling mechanism causes sweating, but under certain conditions it cannot cool down the body enough, causing a person's body temperature to rise.
So what should you do to protect yourself from developing heat-related problems while enjoying your outdoor activities? Start by taking precautionary measures to cool your body down and keep it cool. One simple and effective thing to do is drink plenty of water!!! A common denominator in all living things is the need for water. Unfortunately, as humans, we tend to forget or ignore the importance of staying hydrated. The human body is composed of approximately 30% solid matter and 70% water; therefore we need to keep our tanks full.
During the daytime hours of the summer months it is essential to drink at least 1 glass (8 ounces) of cool water each hour. If you are engage in activity during these hours, 2-4 glasses (16-32 ounces) is highly recommended. During hot weather, it is suggested to drink more liquid than your thirst indicates. If you become thirsty or have dry lips or skin, you are lacking the proper amount of water. This is especially true for persons 65 years of age or older, infants and children up to four years of age, people who are overweight, people who overexert during work or exercise, and people who are ill or are on certain medication.
Dehydration can affect any or all parts of the body, especially the spine and the intervertebral disc (the cushion between the spinal bones). These spinal discs are made up of 90% water and support the compression weight of the entire upper body. Approximately, 75 percent of the weight of the upper body is supported by the water volume that is stored in the disc core. The fifth lumbar disc is affected in the majority of cases. Water is a universal lubricating agent for all joints, so staying hydrated is essential. Important factors in relieving back pain are specific exercises to enhance the uptake of water into disc space, correct posture and regular visits to your chiropractor
Here are some tips that can help prevent dehydration on hot summer days:
--Drink lots of fluids, but avoid alcoholic, caffeinated and sugar-filled beverages, as they will act as diuretics and cause you to lose more fluid than you are consuming. Certain foods such as watermelon, lettuce, grapefruit, broccoli, tomato, carrots, among others, also serve as good sources of water and other fluids that are essential to the body.
--Wear loose and light clothing.
--Allow your body to adjust to the hot summer season by being less active than usual for about a week, then building up to what you are used to doing as you adjust to the heat.
--If you are exercising, it is best to do so during the cooler parts of the day, such as early in the morning before the sun has risen or towards the evening, when the sun has set.
--Eat foods that are a good source of fluids.

Staying cool, making simple changes in your fluid intake, avoiding overexertion during hot weather and regular visits to a chiropractor can help you to remain feeling healthy and well during the summer months.

Timothy F. Filippini, DC