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Outdoor Summer Fun: Top 5 Tips to Combat Dehydration

June 01, 2018

Outdoor Summer Fun: Top 5 Tips to Combat Dehydration

Memorial Day weekend provides a sweet taste of what’s to come in the following summer months – grilling out, swimming, and simply enjoying the great outdoors. In the I.V. Doc - DC Metro licensee's  opinion, Washington D.C. boasts some of the nation’s greatest summer traditions. From the nation’s largest Memorial Day parade to the 2018 Major League Baseball All-Star Week, D.C. is loaded with outdoor summer activities.

Unfortunately, summer’s outdoor fun also comes with some serious dangers. When biking Capitol Hill or kayaking the Potomac River, dehydration approaches quickly and without much warning. If you don’t hydrate properly, dehydration can lead to fun-busting cramps, heat exhaustion, and in extreme cases, heat stroke. Read on for the I.V. Doc’s  top 5 tips to combat dehydration to stay active and healthy all the way through Labor Day.

  1. Drink Plenty of Fluids

We understand that remembering to drink in the midst of all the fun activities sometimes falls by the wayside. Ideally, you should drink water consistently throughout the day, before you ever even feel thirsty. At the very least, do try to squeeze in at least 8-10 glasses, or whatever amount it takes to make your urine a pale yellow color. Avoid caffeine and alcohol, if possible. However, if a cold beer is a necessary part of your Memorial Day traditions, alternate between beer and water.

  1. Be Strategic with Food Choices

Did you know that humans receive about 20 percent of their daily fluid intake from food? With this in mind, strategic food choices can help you stay hydrated during hot summer days. In general, fruits and vegetables make smart summer snacks. Some of the best choices include watermelon, oranges, grapefruit, pineapple, kiwi, celery, bell peppers and carrots. High sodium and high fat foods should be avoided.

  1. Wear the Right Clothes

The most important considerations for clothing include color, fit and coverage. As far as color, dark clothing attracts the sun and absorbs more heat. Tight-fitting clothes don’t allow your body to sweat, which is your body’s innate cooling system. And for coverage, a hat and sunscreen provide needed blockage from the intense sun rays. A harsh sunburn draws the fluid in your body to the outside, which intensifies dehydration. In summary, the right clothes include light-colored, loose fitting attire with a hat and copious amounts of sunscreen.

  1. Avoid Peak Hours

Between the hours of 10 a.m. and 2 p.m., the sun emits the strongest UV rays and the most heat. If possible, it’s best to plan your outdoor activities outside of this time frame or take a break during it. Also, try to find a spot with shade. Even a few degrees lowered by a shady tree can help prevent dehydration. Taking a dip in the pool or river also can provide a quick cool down for your body.

  1. Know When to Call a Professional

If you begin to experience headaches, muscle cramps, weakness or confusion, dry lips, or dark urine it may be time to call a professional. Severe dehydration warrants quick and safe action that only a professional can provide. Hydration professionals like the I.V. Doc. deliver scientifically-proven IV hydration treatments straight to your location to rebalance your body with fluids and electrolytes.  The I.V. Doc’s Cleanse Treatment includes 1000 mL of lactated ringers, a balanced salt solution. The treatment is delivered and administered at your home, office, or hotel and only takes 30 minutes!

Click here to schedule a Cleanse Treatment at one of our 21 locations now.

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