This weekend looks to be a hot one! Get prepared to avoid dehydration with these 9 tips.

But if you don’t follow that advice, here’s the signs of mild-to-moderate dehydration to look for:

Keep your cool with some light summer recipes.  There’s  several on this site and this recipe sounds like a good one!

Eating out this weekend? Would you make healthier choices if restaurants posted their calorie information? See what this study says.

Have a great weekend!

*Thirst – that’s right, by the time you are feeling thirsty, you are already dehydrated. Your body is trying to conserve water by releasing less of it, and you notice you are thirsty.

*Dark urine – it should be clear, pale, or straw colored if properly hydrated

*Decreased urine output

*Few or no tears

*Sweating may stop

*Sleepiness or tiredness – and children may be less active than normal

*Muscle weakness

*Headache

*Dizziness or lightheadedness, especially when standing

You may experience one of these symptoms, or several, and there is no specific order they will occur in. You can become dehydrated any time of the year, but the current weather conditions make it even more likely. If you experience ANY of the above symptoms, begin taking in extra fluid (see this post for suggestions), and try to get to a cool, shady place. If you symptoms do not improve, or if they worsen, seek medical help.

Get plenty of fluid, watch what your body is doing, and avoid getting dehydrated!

Last post we talked about ways to avoid dehydration, and the importance of proper fluid intake. Another way to get more fluid is through what you eat.

Some foods have a high water content and estimates are that you can get 19-25% of your daily fluid intake from food. Some examples and their water content:

Iceberg lettuce 96%

Squash 94% when cooked

Cantaloupe 90%

Orange 87%

Apple 86%

Pear 84%

By the way, these are also low calorie foods. So, go ahead and eat some water.

What is dehydration? Simply, it is when you lose more fluids than you are taking in. That means your body is operating with less water than needed for normal body functions. Dehydration can be prevented, however, and here are some tips to help.

1. Drink a lot of fluids, especially on hot, dry, and windy days.

2. Drink fluids, even if not thirsty. By the time you feel thirsty, you are already starting to get dehydrated.

3. Drink fluids before exercising.

4. Drink fluids early and often during exercising. 8-12 ounces for every 15-20 minutes of exercise are recommended.

5. Drink fluids after exercising.

6. If taking medications or over-the-counter supplements, check to see their effects on fluid retention. Some may pull fluid from the body and contribute to dehydration.

7. Wear loose-fitting clothes and a hat. These will keep the body cooler and help the body lose less fluid through sweating.

8. Avoid alcohol and drinks with caffeine in it, as these can pull fluid from the body and contribute to dehydration.

9. What is the best fluid to drink? Water is always a good choice, but check with your trainer to see if they recommend a sports drink when doing heavy exercises.

Follow these tips and help keep your body properly hydrated no matter what the conditions.