Medical experts advise that maintaining body hydration is one of the most important things to do in extreme heat. Individuals out in the heat lose electrolytes like sodium, potassium, and chloride and need added electrolytes to prevent cramping and excessive sweating that can strain the body. Dehydration can be dangerous, leading to heat exhaustion and possible heat stroke. If gulping water all day seems like a lot, remember that not all hydration must come from drinking water; there are hydrating foods that contain enough water that can be incorporated.
Table of Contents
The body needsΒ H20 to:
Sweating is vital for maintaining body temperature, and electrolytes are essential in maintaining the bodyβs homeostasis. Electrolytes help coordinate muscle contractions, heart function, and the conductivity of electric signals transmitting to and from the nervous system. The kidneys regulate fluid absorption and excretion to maintain electrolyte balance, but an imbalance can occur when electrolyte levels spike or drop. An electrolyte imbalance is caused by a change in the number of electrolytes in the body. Sodium, potassium, and calcium are the common elements most likely to be affected by an electrolyte imbalance. Other reasons why electrolyte levels can change include:
It is recommended that instead of focusing on how many glasses of water have been drunk, concentrate on two biomarkers:
When the body is thoroughly hydrated, an individual should go to the bathroom every two to three hours, and the urine should be a pale yellow. If it looks orange, it indicates that the body is trying to conserve water and needs further hydration.
Consulting a doctor or nutritionist is recommended to help determine what foods are safe for the individual if there are underlying conditions or other health concerns. Here are a few hydrating foods that contain at least 80 percent water that can be eaten throughout the hot day to maintain body hydration.
These are a few hydrating foods that can help with the intense heat. Others include zucchini, iceberg lettuce, strawberries, blueberries, celery, broccoli, and cauliflower. Healthy H2O levels benefits include:
Bergeron, Michael F. βHydration and thermal strain during tennis in the heat.β British journal of sports medicine vol. 48 Suppl 1, Suppl 1 (2014): i12-7. doi:10.1136/bjsports-2013-093256
Gauer, Robert, and Bryce K Meyers. βHeat-Related Illnesses.β American family physician vol. 99,8 (2019): 482-489.
Karppanen, H et al. βWhy and how to implement sodium, potassium, calcium, and magnesium changes in food items and diets?.β Journal of human hypertension vol. 19 Suppl 3 (2005): S10-9. doi:10.1038/sj.jhh.1001955
Schiefermeier-Mach, Natalia, et al. βElectrolyte Intake and Major Food Sources of Sodium, Potassium, Calcium, and Magnesium among a Population in Western Austria.β Nutrients vol. 12,7 1956. 30 Jun. 2020, doi:10.3390/nu12071956
Strimbu, Kyle, and Jorge A Tavel. βWhat are biomarkers?.β Current opinion in HIV and AIDS vol. 5,6 (2010): 463-6. doi:10.1097/COH.0b013e32833ed177
Professional Scope of Practice *
The information herein on "Hydrating Foods, Intense Heat, Body Health" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.
Blog Information & Scope Discussions
Our information scope is limited to Chiropractic, musculoskeletal, acupuncture, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.
We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.
Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.*
Our office has reasonably attempted to provide supportive citations and has identified the relevant research studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.
We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez, DC, or contact us at 915-850-0900.
We are here to help you and your family.
Blessings
Dr. Alex Jimenez DC, MSACP, RN*, CCST, IFMCP*, CIFM*, ATN*
email: coach@elpasofunctionalmedicine.com
Licensed as a Doctor of Chiropractic (DC) in Texas & New Mexico*
Texas DC License # TX5807, New Mexico DC License # NM-DC2182
Licensed as a Registered Nurse (RN*) in Florida
Florida License RN License # RN9617241 (Control No. 3558029)
Compact Status: Multi-State License: Authorized to Practice in 40 States*
Presently Matriculated: ICHS: MSN* FNP (Family Nurse Practitioner Program)
Dr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
My Digital Business Card
Can individuals dealing with narcolepsy find ways to reduce its effects on the musculoskeletal system… Read More
Can understanding the planes of motion help individuals adjust fitness training to maximize fitness for… Read More
Can Pilates exercise movements be performed in bed for individuals recovering from illness or injury?… Read More
Can individuals experiencing back pain from various factors incorporate MET (muscle energy techniques) to restore… Read More
Individuals who wake up with a burning feeling in the chest or throat, along with… Read More
Athletic individuals must train regularly, eat healthy, and rest properly to recover and perform their… Read More