Most of us don’t think about the importance of staying hydrated…until the heat index is over 110 degrees! But with over 13 heat related deaths in Texas so far this year, it should get our attention. It looks like we are going to have to live with this heat and elevated temperatures for a while so here are some tips from the CDC to stay hydrated:

• Drink before you feel thirsty! By the time you feel thirsty it may be too late to “catch up”!
•  If you are outside in the heat, you need to drink 1 cup of water every 15-20 minutes! But don’t drink more than 48 oz. per hour. Drinking too much water or other fluids can cause a medical emergency if your blood salt concentration becomes too low.
• While water is always the first choice to hydrate, sports drinks with electrolytes are much better than true soda, drinks with caffeine, or anything with added sugar.
• Try “sparkling” flavored water. So many choices today that are tasty and healthy.
• Hate to tell you, but alcohol causes dehydration! Don’t reach for beer, wine, or a cocktail when you feel thirsty!
•  Did you know milk has excellent hydrating properties?  Try a milk/banana/fruit smoothie! It’s as good as ice-cream!

Older adults naturally have a lower volume of water in their bodies and may have conditions or take medications that increase the risk of dehydration. This means that even minor illnesses, such as infections affecting the lungs or bladder, can result in dehydration in older adults. You can usually reverse mild to moderate dehydration by drinking more fluids, but severe dehydration needs immediate medical treatment.

Did you know thirst is not always a reliable indicator of your need for water?  Severe dehydration symptoms can also be dizziness, confusion, extreme fatigue, dark colored urine and more.  If it is severe, someone can experience heat stroke, seizures, cramps, urinary and kidney problems, and go into shock! Anyone with diabetes, kidney disease is at more risk as well.

When it is this hot, don’t go out and garden. Try to avoid strenuous outdoor exercise. Try and take your walks in the early morning or late afternoon. Even if you are not actually exercising outdoors, just being outside in this extreme heat can be more dangerous than you think.