Drink water before summer activity

By KATHERINE HOBY

Everyone knows about the oft-debated health tip: Drink eight glasses of water a day. It becomes even more important in summer, when people are more active and sweat more.

Dehydration can strike when least expected. People might have been drinking as much as normal, but can lose more fluids than usual. Many victims of dehydration are having too much fun to listen to what their bodies are telling them.

Symptoms include: Dizziness, headache, pale skin, loss of appetite, nausea, vomiting, weak limbs and general flu-like feelings.

When going out for a long period in the heat of the day or to exercise, drink 450-600ml of water a few hours beforehand. Drink 150-200ml every 15 to 20 minutes while you exercise and even more when you finish.

Some sports drinks and juice will also replenish lost minerals and salt, as well as rehydrate your body. Experts suggest drinking water even when you're not thirsty. By the time you are thirsty, you may already be mildly dehydrated.

Caffeine and alcohol should be restricted when in the sun, as they act as diuretics, causing you to lose more fluid in urine.

Other tips include: Dress right to keep cool, take it easy and slow down when it's hot, and keep an eye on friends who are in the sun.

Some foods are made up of a high percentage of water by weight - lettuce, watermelon and broccoli.

Further reading
nzherald.co.nz/health