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Drink Lots of Water, Stay Cool to Avoid Dehydration

Drink Lots of Water, Stay Cool to Avoid Dehydration



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Tonya Papanikolas ReportingSummer's begun. It's the time of year we see more people exercising and enjoying themselves outdoors. But when the temperatures rise, so does the risk for heat-related problems like dehydration and heat exhaustion.

Roger Keddington, Clinical Nurse Specialist, LDS Hospital: "Our bodies are programmed to work pretty well between 70 and 80 degrees. Once we start moving out of that temperature range, our body needs to work harder to keep cool that normal temperature."

While kids and the elderly are more at risk for heat-related injuries, problems can happen to anyone, especially those exerting a lot of energy.

Roger Keddington: "If you're really involved in some sort of an activity where it's very strenuous, you should be drinking something as frequently as every 15 minutes."

Keddington recommends drinking water and sports drinks with electrolytes. And he says it's important to take breaks and cool off in the shade.

Roger Keddington: "If people start feeling like they're getting some cramping or weakness or dizziness, those are the times when you need to stop and get rest and cool off right then."

Dr. Jim Macintyre, Advanced Orthopedic & Sports Medicine: "Drinking alone won't cure heat stroke. You have to get them out of the hot environment and into a cold environment."

One of the most important things to think of if you're heading out for a day of fun in the sun is to be prepared, both with the gear you take and the clothing you wear. Outdoor stores like REI sell "cool ties" you place around your neck.

Eric Spreng, REI Community Outreach Coordinator: "You actually soak them in water, and they retain coolness for a long, long time."

Or special backpacks with built-in water bottles and drinking hoses attached.

Eric Spreng: "When filled, this carries quite a bit of water."

REI recommends hikers drink 8 ounces of liquid for every 1/2 hour they're out, and more for mountain bikers and climbers.

Eric Spreng: "I would certainly recommend bringing more water than you think you will need."

Good advice to keep heat-related injuries prevented.

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