Staying Hydrated

Did you know that staying hydrated is like giving your body a superpower? It helps you run faster, jump higher, and feel amazing all day long. Here's how you can make sure you are getting enough water and having fun while doing it.

Why Hydration is Cool:

1. Boosts Energy: Water keeps you active and ready to play all day.

2. Powers Up Your Brain: Staying hydrated helps with focus and clarity.

3. Glowing Skin: Keeps your skin fresh and healthy.

4. Tummy Health: Hydration supports digestion and keeps your body functioning properly.

Hydration Heroes: Tips for Staying Cool:

• Drink water regularly, even if you are not thirsty.

• Add fruit like lemon, lime, or berries to make hydration fun.

• Carry a colorful water bottle as a reminder to drink.

• Hydrate before activities and check your pee for hydration. Light yellow is a good sign.

Hydration Facts:

• Your body is 60% water.

• Even mild hydration can leave you feeling tired.

• Every drop you drink counts for your health.

Heat Exhaustion & Heat Stroke Facts

Understanding Heat-Related Illnesses

Heat exhaustion and heat stroke are serious conditions that occur when the body becomes overheated. Knowing the signs and symptoms can save lives.

Heat Exhaustion:

• Definition: Excessive water and salt loss through sweating can lead to heat exhaustion, a milder condition that can turn into heat stroke if not treated.

• Symptoms: Heavy sweating, dizziness, nausea, muscle crams, and pale skin.

• Prevention: Drink plenty of fluids, wear loose clothing, avoid alcohol, and take breaks in cool areas.

• First Aid: Move the person to a cooler place, offer water, and apply cool, wet cloths. Seek medical help if symptoms worsen.

Heat Stroke:

• Definition: Heat stoke is life-threatening and occurs when the body's temperature rises above 104F (40C).

• Symptoms: Hot, dry skin, confusion, rapid pulse, and loss of consciousness.

• Prevention: Stay hydrated, avoid the heat between 10am and 4pm, wear light clothing, and use sunscreen.

• First Aid: Call emergency services immediately. Move to a cooler area, immerse in cool water if possible, and provide cool fluids if conscious.

Fruits & Vegetables That Promote Hydration

Incorporating hydrating fruits and vegetables into your diet helps you stay hydrated while providing essentials nutrients. Here's a list of some of the most hydrating options:

Hydrating Fruits:

• Cucumbers (95% water) - Low in calories and high in vitamins K and C.

• Watermelon (92% water) - Rich in vitamins A and C, and packed with antioxidants.

• Strawberries (91% water) - High in vitamin C and antioxidants.

• Cantaloupe (89% water) - Provides vitamins A and C.

• Oranges (86% water) - Great source of vitamin C and fiber.

• Pineapple (86% water) - Contains vitamins C and B6, plus bromelain got digestion.

• Peaches (89% water) - Rich in vitamins A and C and dietary fiber.

• Grapefruit (88% water) - Loaded with vitamin C and antioxidants.

Hydrating Vegetables:

• Lettuce (Romaine) (95% water) - High in vitamins A and K.

• Celery (95% water) - Provides fiber and vitamin K.

• Radishes (95% water) - Good source of vitamin C and antioxidants.

• Tomatoes (95% water) - High in vitamins C and K, plus lycopene.

• Bell Peppers (92% water) - Rich in vitamins A and C.

• Spinach (91% water) - Full of vitamins A, C, and K, and iron.

• Zucchini (94% water) - Low in calories, rich in vitamins C and A.

• Cauliflower (92% water) - Provides vitamins C, K, and fiber.

Tips for Incorporating Hydrating Foods:

•  Make smoothies using hydrating fruits like watermelon, strawberries, and oranges.

• Add hydrating vegetables like cucumbers, tomatoes, and lettuce to salads.

• Prepare snacks with fresh fruit slices or vegetable sticks and a hydrating dip.

• Infuse water with fruits like lemon, cucumber, and watermelon for added flavor.

Incorporating these hydrating foods into your daily routine helps keep you refreshed and healthy, especially during hot summer months. Stay hydrated, stay safe, and make hydration fun.