Newsfeed display by CaRP It is very important to stay hydrated, especially during the summer when it is very HOT outside. If you become dehydrated, it can affect your performance in less that one hour of activity. Dehydration can cause heat illnesses such as heat cramps, heat exhaustion and heat stroke, if not prevented.

Warning signs of dehydration:
1. Thirst (if you feel thirsty - your body is dehydrated)
2. Irritability
3. Headaches
4. Weakness
5. Dizziness
6. Cramps
7. Nausea

Warning signs of Heat Illnesses:

Heat Cramps - Muscles begin to spasm or cramp following activities if the body is not hydrated. These spasms or cramps are very painful and most often occur in the stomach and calf areas.

Treatment: Move to a cool area (under a tree or inside a cool building); drink fluids slowly to avoid vomiting.

Heat Exhaustion - Pulse will become weak and rapid; face will become pale, cool and moist; skin will be cool and clammy with increased sweating. The person will feel weak, dizzy, have headache and nausea.

Treatment: Move to a cool area; drink fluids slowly; cool body down by loosening clothing; place cool rag (or ice, if necessary) around neck to help cool body down.

Heat Stroke - Face and skin will be red, dry and hot. Pulse will be strong and bound. Pupils will be dilated but equal. The person will have stopped sweating.

Treatment: This is an emergency situation. The person must be sent to the hospital immediately to receive fluids. If not treated immediately, death can occur.

How to prevent dehydration:
- Drink plenty of fluids all day long.
- Before activities, drink 17-20 oz. of fluid.

During activities, drink 20-40 oz. of fluid per hour of sweating (5-10 oz. every 15 minutes).

Drink at least 20 oz. of fluid per pound of weight loss within 2 hours (weigh yourself before and after activities to monitor dehydration).

Check urine color. If dark gold color like apple juice, you are dehydrated. If well hydrated, urine will be pale yellow color as lemonade.

Drink fluids that have small amounts of sodium and other electrolytes. Gatorade is good choice because it has the correct amount of electrolytes, but not too many carbohydrates, which can make stomach cramp. PowerAde is high in carbohydrates and may cause cramping also, not absorbed as quickly as Gatorade or water.

Do not drink carbonated drinks or drinks that have caffeine because they will increase stomach cramping and are diuretics, meaning they cause dehydration.

The following conditions increase risk of and speed up dehydration:
- Temperature - the hotter it is the greater your sweat loss.
- Intensity - the harder you work, the greater your sweat loss.
- Body size - the larger your body is the greater your sweat loss. Males, in general, sweat more than females.
- Duration - the longer you work, the more fluid you will loose.
- Fitness - the better your physical fitness, the more you will sweat and at lower body temperatures. Sweating is the body\\'s way of cooling down. A well-trained person is more efficient in cooling their body down than an untrained person.

Nutrition while working in the heat:
- Combine fluids with salty foods such as salted nuts, trail mix, pretzels, cheese and crackers, peanut butter crackers, potato chips, and the like, which will help the body hold fluids.
- Endurance foods including fruits, cereal bars, granola bars and dehydrated fruits help maintain your energy.
- Fruits high in water and sugar such as watermelon, cantaloupe, honey dew (all melons), pineapple, oranges, plums and any canned fruits.
- Try freezing water bottle so it will melt slowly throughout the day and keep cool.