Growing Greenup- Hydration

Growing Greenup

Hydration

Anne Stephens

For The Ashland Beacon

The heat of summertime has certainly been upon us. While I enjoy summer and doing things outside, it has been difficult to spend much time working in the heat and humidity. My home landscaping could use a bit more work, but I think it can wait until some cooler temperatures arrive.

No matter what you are doing outside, be careful to monitor your hydration. Whether you are cutting grass, deadheading your flowers, taking a walk, enjoying an outdoor festival or concert event, or just porch sitting, you should keep a bottle of water with you and drink often. It is easy to get busy and forget about staying hydrated, but you will notice quickly if you forget. Don’t wait until you feel thirsty. If you are planning to work outside start drinking water that morning even before you go out. Staying ahead of the game is much better than trying to play catch-up after you have been out in the heat.

If you have read this column before, you know that I like to share a variety of information from the University of Kentucky Martin-Gatton College of Agriculture, Food, and Environment. Because I work for the UK Extension Service, which is part of the College of Ag, I have access to research based information that is published to benefit all people in all areas of the state of Kentucky.

Extension is the entity in each community that is charged with disseminating that information out to the public. We want to help people stay healthy, active, and creative in our own community. If you would like more information on the topic of healthy living, feel free to contact our office. We have four agents with individual specialties who are always glad to help you.

The remainder of this week’s column is dedicated to tips about staying hydrated. Please continue reading and remember what you learn so that you can stay happy, healthy, and hydrated!  

When Temps Are Up, Drink Up

Importance of Staying Hydrated During the Summer

By: Heather Norman-Burgdolf, Extension Specialist in Food and Nutrition

Simply said, a well hydrated body just works better. Adequate hydration aids in digestion, lubricates and cushions joints, protects our organs, helps us maintain body temperature, helps remove bodily wastes and makes it easier for our hearts to pump blood. While it is important to stay hydrated any time of the year, it is extremely important during the summer months when we spend more time outdoors being active. Physical activity or just being outside in the heat can cause us to perspire more, which can increase our risk of becoming dehydrated.

If you are dehydrated, your body cannot cool properly. This can lead to serious problems like heat exhaustion or heat stroke. Some signs that you may be dehydrated include a dry or sticky mouth, low urine output or dark yellow urine, headaches, dizziness, confusion and lightheadedness, especially when quickly getting up.

Scientists agree that drinking water is the best way to stay hydrated. You can also get water from drinks like 100% fruit juices, milk, tea, coffee and water-rich foods like fruit, vegetables, yogurt, soups and broth-based foods. In fact, watermelons, cucumbers, lettuce and tomatoes contain about 95% water.

The amount of water you need to stay hydrated varies by person and depends on your age, gender, physical activity level, overall health and outside temperatures. Some general guidelines on the daily amounts of water needed for adequate hydration are broken down by ages below:

-        1 to 5 years old: 1 to 5 cups

-        6 to 8 years old: 7 cups

-        9 to 13 years old: males need 10 cups and females need 9 cups

-        14 to 18 years old: males need 14 cups and females need 10 cups

-        18 years and older: males need 15.5 cups and females need 11.5 cups

• If you are pregnant, you need 12.5 cups

• If you are breastfeeding, you need 16 cups

Increase your intake by making water easily accessible for you and your family. Keep it stocked in the refrigerator and on hand when you are outdoors or being physically active. Take water with you in the car. Drink water throughout the day whether you are thirsty. Make it your preferred beverage to have with meals and choose water while eating out. If you don’t like the taste of plain water, you can always use fruits to naturally flavor the water. Lime and lemons are obvious choices. You can also use strawberries, blueberries, oranges, cucumbers or even mint leaves.

For more information, contact Anne Stephens, Agent for Community Arts and Development in Greenup County. 606.836.0201 anne.stephens@uky.edu 35 Wurtland Avenue, Wurtland, KY 41144 Educational programs of Kentucky Cooperative Extension serve all people regardless of economic or social status and will not discriminate on the basis of race, color, ethnic origin, national origin, creed, religion, political belief, sex, sexual orientation, gender identity, gender expression, pregnancy, marital status, genetic information, age, veteran status, or physical or mental disability. University of Kentucky, Kentucky State University, U.S. Department of Agriculture, and Kentucky counties, cooperating.