County of San Diego, California sent this bulletin at 06/26/2017 11:02 AM PDT
July 3, 2017 - Maintain Your Hydration!
Drinking
water every day is good for your overall health. Escondido
Union School District’s
Nutrition Services reminds us that daily water intake works to keep your temperature
normal, lubricates and cushions joints, and helps flush toxins from your body.
Although recommendations for water intake vary by many
factors, including age and gender, you can usually meet your daily hydration
requirements by letting thirst be your guide and drinking with meals. Water can
also help with managing body weight since plain water has zero calories. Replace soda, juice or sports drinks with
water to help reduce caloric intake.
To replenish
the sodium, potassium and other electrolytes your body may have lost during a workout,
try replacing them with foods instead of sports drinks. Sodium is
found in cheese, breads, meats and other salty foods, while potassium is found
in milk, bananas, green leafy vegetables and oranges. Be sure to consult with
your doctor if you are on a low sodium diet.
AMR-Rural
Metro reminds
everyone that it’s critical to stay hydrated while working, playing or
exercising – especially in warm weather. They offer these 4 tips for staying hydrated:
1. Have
fluids readily available. Plan ahead and make sure you drink water throughout
the day and night to replenish fluids lost during activities.
2. Remember,
water will do the trick. For most people, water will be sufficient enough to
keep you properly hydrated.
3. Listen
to your body. When outdoor temperatures and activity levels increase, – it’s
vitally important to listen to your body and take breaks – especially if you
start to feel light-headed, overheated or develop a headache. These are warning
signs of dehydration. Don’t ignore them!
4. According
to the American College of Sports Medicine, to avoid dehydration active people
should drink at least 16 - 20 ounces of fluid one to two hours before any
outdoor activity. After that, you should consume 6 - 12 ounces of fluid every 10 to 15 minutes
that you are outside. When you are finished with the activity, you should drink
another 6 - 12 ounces.
