Beware of heatstroke — stay hydrated

With temperatures pushing beyond 100 along most of the United States, many health experts are concerned for the public’s safety. It’s been a long hot summer already, and all signs say there is a lot of heat yet to come.

Heat exhaustion and heatstroke cause more deaths in the U.S. than all other natural disasters combined. Scientists expect more frequent and intense heat waves because of climate change.

It’s important to know the signs of heatstroke and what to do about it.

Heatstroke often results from exercise or heavy work in hot environments combined with inadequate fluid intake. Other risk factors include alcohol use, cardiovascular disease and certain medications.

Older adults, young children, people who are obese, and those who are born with an impaired ability to sweat are at high risk for heatstroke.

Stay hydrated

It is critical to stay hydrated. Drink water and other cool fluids consistently and increase the amounts during rigorous activity. Avoid beverages with high sugar or alcohol content.

Dehydration is also a common cause of headaches. In fact, when we have headaches, it’s often a matter of not drinking enough water. Even mild dehydration can lead to fatigue, muscle weakness, dizziness and other symptoms.

If you exercise regularly, be sure to drink additional water before, during and after exercise to replenish fluids that you lost through perspiration.

Always check with your doctor before making any significant changes in your diet or water-drinking habits, especially if you have a chronic medical condition.

Helpful Tips

• Drink a glass of water first thing in the morning.
  It will get your metabolism running and give you an energy boost. Avoid drinking water right before bed if you struggle with nocturnal urination or heartburn.

• Drink a glass of water before each meal.
  It will help you stay hydrated, help your body digest food better and help you feel full faster.

• Add calorie-free flavoring.
  Try fruit or vegetable infusions in your water to make it more appealing. Prepare a jug in the refrigerator to infuse overnight to make filling your water bottle in the morning easier. Pick up a water bottle that has a built-in infusion basket for flavor on the go.

• Swap high sugar drinks for sparkling water or seltzer.
  Not only will you cut back on unnecessary sugar, but you'll be adding to your water intake.