Did you know that swimming puts you at a higher risk of dehydration? The combination of humidity and long periods of physical exercise cause us to sweat and we lose electrolytes as a faster pace. Swimming also compromises our body’s ability to regulate our temperature. Here are some tips to ensure a fun and hydrated summer!

1. Don’t wait until you’re thirsty to drink water. If you are thirsty, you are already slightly dehydrated. Drink water throughout your day to help prevent dehydration and over exhaustion

2. If regular water is boring to you flavor it with a splash of sugar free juice or fresh fruit. You can also have your favorite sports drink to help with electrolytes

3. Snack on water rich fruits. Watermelon, strawberries, cantaloupe, peaches, and pineapples all have a high-water content and are a refreshing snack on a hot summer day

4. Listen to your body! Your body has built-in mechanisms that tell us when we are dehydrated. Recognize the signs of dehydration. Irritated and itchy skin, headache, fatigue, dizziness, muscle cramps, and darker colored urine are all signs of dehydration

5. Avoid sugary drinks, alcohol, and caffeine

6. Wear light, loose fitting clothes in light colors. Take breaks often and allow yourself to cool off in the shade or an air-conditioned area if needed

7. Good gut health helps ensure you are absorbing the water and nutrients your body needs

Know the signs of heat related illnesses

1. Body temperature over 103 degrees

2. Headache, dizziness, fainting, confusion

3. Muscle cramps, unusual tiredness or weakness

4. Fast, strong pulse (Heat Stroke)

5. Fast, weak pulse (Heat Exhaustion)

6. Nausea or vomiting

7. Hot, red, dry, or damp skin (Heat Stroke)

8. Cold, pale, and clammy skin (Heat Exhaustion)

Just remember, if you're feeling the heat, jump to your feet, don't be a fool, and get yourself cool! We all like a roasted chicken, but it’s miserable if you end up being one.

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Penny

PINE BLUFF BOARD OF DIRECTORS