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 <br>We don’t have to let you know it’s sizzling exterior. Like really, really sizzling. Yes, a miserable heat wave is roasting Texas and far of the world, exposing tens of millions of individuals to triple-digit temperatures and elevated risk of heat-associated illnesses. Hydration is vital to preventing those illnesses, which include cramps, exhaustion and stroke. That’s because correct hydration regulates our body temperature, supports mind operate and keeps joints lubricated. On days like Tuesday, when temperatures at Dallas-Fort Worth International Airport reached 108 levels, these outdoors must be particularly aware. But precisely how much water ought to we drink? Should we supplement with sports activities drinks? And is it possible to drink too much water? Here’s how to remain healthy in these blistering temperatures. Get the newest public health updates. By signing up, you comply with our Terms of Service and Privacy Policy. In this heat, do not wait till thirst units in to drink water, said Dr. Troy Smurawa, director of pediatric sports activities medicine at Children’s Health Andrews Institute for Orthopedics and Sports Medicine in Plano.<br>
 <br>Children and adults alike need frequent water breaks to combat dehydration. "Don’t depend on thirst as an indication of when to drink water," stated Smurawa, who as an alternative recommends a proactive approach. Adults working or exercising outdoors ought to goal for an 8-ounce cup of water every 15 to 20 minutes, the U.S. Centers for  [brain booster ingredients](https://wiki.drawnet.net/index.php?title=Usu%C3%A1rio:DottyMakutz3521) Disease Control and Prevention recommends. That translates to roughly a quart per hour, but drinking water at shorter intervals is more effective than drinking large quantities infrequently. For children ages 4 to 8, Smurawa recommends 7.5 cups of fluid per day. For ages 9 to 13, he suggests 9 to 10 cups,  [brain booster ingredients](https://muntinlupacity.gov.ph/transparency_seal150) and for ages 14 to 18, he suggests 10 to 14 cups of fluid. Those recommendations enhance with heat and exercise, although. If exercising, particularly in this heat, youngsters ages 9 to 12 should drink 3 to eight ounces of water every 20 minutes. Teenagers should drink eight to 16 ounces in 20 minutes. "The extra we sweat, the extra we have to drink," he mentioned.<br>
 <br>Replenishing fluids after exercising or working in the heat is important. Smurawa mentioned he recommends drinking roughly 24 ounces of water within two hours of exercise. Water accounts for roughly 50% to 70% of our body mass. Losing even 2% of that from sweating can cause headaches, fatigue, cramping, low blood pressure, confusion and, in essentially the most excessive instances, lack of consciousness, Dr. Bethany Agusala, an assistant professor at UT Southwestern Medical Center,  [Brain Health Support](https://git.penwing.org/francineescami) Health Supplement wrote in a chunk about hydration. But can we drink an excessive amount of water? It’s rare, but it surely is possible to drink too much water. Consuming excessive amounts of water with out ample electrolytes can cause an imbalance. Electrolytes are essential minerals, like sodium, which assist regulate the body’s fluids. When we sweat, we lose our body’s sodium. Symptoms of overhydration, which is called hyponatremia, embrace confusion, headaches, nausea, vomiting and seizures. To keep away from overhydration, Smurawa recommends including a drink with electrolytes, like a sports activities drink, after about one hour of drinking water during exercise. Or he suggests merely including a half teaspoon of salt to a 20-ounce water bottle after drinking plain water. It’s not all about water. Agusala said 20% of our each day water intake ought to come from foods fairly than drinks. Water-rich foods include cucumbers, tomatoes, celery,  Brain Health Supplement watermelon, zucchini, strawberries, lettuce, peaches and yogurt.<br>
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