By Katia Hetter | CNN
More water please.
Millions of Americans are experiencing a Record heatwave This has been occurring for days now.
We know that staying hydrated is vital to staying healthy in the summertime heat. But is water still one of the best drink to drink during a heatwave? Or should people turn to sports drinks as an alternative? And what about soda, coffee and beer – is it advisable to drink these beverages even in extremely hot weather?
To help us work out which beverages to decide on – and which to avoid – in hot weather, I spoke with CNN health expert Dr. Leana Wen, an emergency physician and clinical associate professor at George Washington University. She previously served as Baltimore's health commissioner.
CNN: How much water should people normally drink and does that change in extreme heat?
DR. Follow Who: A commonly cited rule of thumb is the “8 x 8 rule,” which recommends eight 8-ounce glasses of water, or 64 ounces of water, per day for adults. That's 2.8 liters. This rule will not be set in stone. There are many aspects that affect how much water an individual needs, including the kind of food they eat, their body size, and their physical activity level.
Other aspects include air temperature and humidity, and particularly how much time you spend outdoors in hot weather. People who work in the warmth or are otherwise physically energetic should drink an 8-ounce glass of water every 15 to twenty minutes, in keeping with the US Centers for Disease Control and PreventionThis corresponds to a complete of about 700 to 900 ml per hour. You also needs to drink loads of fluids before and after spending time outdoors in the warmth.
CNN: Can you drink an excessive amount of water?
Whom: Yes. The CDC guideline states that individuals should drink not more than 48 ounces (about 1.5 liters) of water or other fluids per hour. A considerable amount of fluid without delay can dilute the salt concentration in our blood and be dangerous.
CNN: Is water still one of the best fluid in hot weather or should people resort to sports drinks?
Whom: Sports drinks are beverages with added electrolytes. Their major purpose is to replenish water and electrolytes lost through sweating. These drinks contain electrolytes akin to sodium, potassium, calcium and magnesium. Some contain added sugars akin to fructose, glucose and sucrose.
Most people don’t need any beverages apart from water. Adults who engage in light to moderate physical activity and youngsters who play on the playground or play sports after school generally don’t need electrolyte alternative. The foods we eat contain the electrolytes we want.
Sports drinks could also be appropriate for athletes who exercise vigorously outdoors for not less than one hour in hot weather. However, not all of those individuals require electrolyte alternative along with what they get from their normal food regimen. Whether or not they do will depend on aspects akin to the quantity of sweating, the warmth and humidity, and the intensity of the exercise.
CNN: Which is healthier: a sports drink that comes ready-made in a bottle or an electrolyte powder that permits you to make your personal drink?
Whom: Personally, I prefer the powder. There are also tablets that dissolve in water. These do-it-yourself options are cheaper, and I wish to select brands that don't have a variety of added sugar or chemicals. But that's a matter of private preference. Whatever you purchase, pay close attention to the ingredients. For example, if you happen to don't want added sugar or caffeine, ensure that your drink doesn't contain those ingredients.
CNN: And what about energy drinks? Are they an excellent substitute for water?
Whom: This is a very important query. The short answer is: No, energy drinks should not an alternative choice to water. Adults should devour them with caution and youngsters mustn’t drink them.
Energy drinks are different from sports drinks, that are designed to aid you restore water and electrolytes. Energy drinks should not primarily designed to hydrate you. They often contain large amounts of caffeine and other legal stimulants akin to L-carnitine and guarana. While caffeine can boost energy within the short term, additionally it is a diuretic, meaning it causes water loss. Too much caffeine may also cause nervousness, anxiety, and irregular heartbeat.
The American Academy of Pediatrics recommends that children and adolescents avoid energy drinks. However, in some studies, as much as 30 to 50% of young people Report on the usage of energy drinks. I urge parents to fastidiously distinguish between sports drinks and energy drinks. Neither is vital, but energy drinks specifically must be used with caution.
CNN: What about other caffeinated beverages like coffee? Is a chilly brew coffee or an iced mocha a nasty idea in hot weather?
Whom: Not necessarily, however it's vital to bear in mind that these caffeinated beverages don't hydrate the body and might even dehydrate it further. This doesn't mean it is best to avoid coffee in hot weather. Just pay attention to the consequences of caffeine and consider drinking more water while having fun with caffeinated beverages.
CNN: What about sodas, punch and alcoholic beverages?
When it’s extremely popular outside, it is healthier to avoid alcohol. Be especially careful to not drink large amounts and get drunk, as this might affect your body's response to temperature regulation. You could also Signs of heat-related illnesses. Alcohol can be dehydrating. If you drink alcohol, limit your intake, have people nearby in case you develop into medically challenged, and drink loads of non-alcoholic fluids.
CNN: What about children who attend full-day sports camps?
Whom: This is a difficult query to reply without knowing exactly what the camp can be like. Many sports camps offer indoor activities for not less than a part of the day, and even those which can be primarily outdoors should move their activities indoors during extreme heat warnings.
If unsure, it's an excellent idea to discuss with the camp director and ask how much time can be spent outdoors. If time is restricted, there are regular breaks, and far of the activity is low to moderate intensity, drinking water and eating nutrient-dense snacks like watermelon, coconut, and avocado will probably be sufficient. Also, ensure that to drink loads of fluids before and after camp. Sports drinks are probably not vital, and again, it's advisable for youngsters to avoid energy drinks.
CNN: What other precautions would you are taking in extreme heat?
Whom: Do you realize the symptoms of Heat exhaustion and warmth stroke. Pay special attention to children and the elderly, in addition to individuals with chronic illnesses that might be aggravated by the warmth. Be careful While the training and take a look at to maneuver activities indoors or exit early within the morning or late at night. And ensure that you stay hydrated with one of the best hydration tool – water!
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