WEST NYACK, NY — SUEZ is reminding its customers to take precautions to ensure they stay healthy and hydrated with the onset of extreme heat and humidity in the Lower Hudson Valley this week
“With a heat index expected to exceed 100 degrees, it is more important than ever that people remember to hydrate if they plan to be outdoors,” said Chris Graziano, Vice President and General Manager of SUEZ operations in New York. “Without proper hydration, it does not take long for heat exhaustion to set in.”
SUEZ offers the following tips to help keep hydrated during these days of excessive heat and humidity:
Drink water
Start by drinking a cup of water each morning when you wake up, or a glass before bed. Have another glass with every meal. Drink one or two cups after working out. To ward off dehydration, drink fluids gradually throughout the day.
Know the signs of dehydration
Does your skin feel dry, irritated, inflamed, itchy or sensitive? If so, that’s a sign of dehydration. Experiencing a headache or feeling dizzy or fatigued? These are signs, too. Muscle cramps, rapid breathing, fainting, and not urinating (or having very dark yellow urine) are others. If you’re experiencing any of these symptoms, the simple solution is to get out of the heat and drink plenty of liquids. There are small over-the-counter options like Pedialyte and Hydralyte that balance out electrolytes and sodium with dehydration as well.
Avoid alcohol, sugary drinks, and/or caffeine
Drinks like coffee, sugary sodas, beer, wine and hard liquor, lemonade, sweet tea, energy drinks, and flavored milk all work against hydration. They are loaded with sugar, sodium and other ingredients that remove water from your tissues. Consider swapping out some of these or rehydrating with more water for each dehydrating drink you consume.
Cool down
During summer, when the risk for heat stroke is at its highest, wear light, loose-fitting clothing in light colors; schedule strenuous sports and physical activities during cooler times of the day; protect yourself from the sun with hats and other shade accessories; take drink breaks often; and, mist yourself with a spray bottle if you become overheated.
Eat foods with high water content
All whole fruits and vegetables contain some water, but snack on these for maximum benefit: cucumbers, celery, tomatoes, radishes, peppers, cauliflower, watermelon, spinach, strawberries, broccoli, and grapefruit. They all contain 90 percent water or higher.
Replenish when you sweat
It’s essential to drink water while hiking or playing most sports. Your sweat rate, the humidity and how long you’ve exercised are all factors to consider. Proper hydration means getting enough water before, during, and after exercise. The American Council on Exercise recommends these guidelines before, during and after a workout:
- Drink 17-20 oz. two to three hours before you exercise.
- Drink 8 oz. 20-30 minutes before you exercise.
- Drink 7-10 oz. every 10-20 minutes during exercise.
- Drink 8 oz. no more than 30 minutes after exercise.
