The liver is the largest internal organ in the body and is tasked with several important duties. It works to remove toxins, such as alcohol, from the bloodstream, regulates blood clotting, and aids with bile production. Much like most other organs and systems in the body, the liver is prone to damage based on certain lifestyle habits. The more damaged the liver is, the worse it functions. 

It’s estimated that liver disease affects 4.5 million adults in the United States. Liver disease is a broad term that encompasses different conditions, which impair healthy liver function. Liver conditions include liver cancer, hepatitis, and non-alcoholic fatty liver disease. Sometimes, symptoms of an impaired liver happen immediately, but they can also take time to show up. Additionally, they usually don’t show up until there is significant liver damage. 

How do you know when something is wrong with the liver? How do you know what to do to address the problem? Hepatologists want you to know about the five most important warning signs of liver disease, and what to do if you notice them. 

Dark Urine, Even If You Are Hydrated

Usually, dark urine indicates dehydration, and it is quite common to see in the morning or after long periods without fluids. Dark urine is also typical for people with liver conditions. This is due to the buildup of bilirubin, which causes urine to appear dark orange, brown, or amber in color. If you regularly hydrate and still notice issues with urine color, something else is likely afoot, so consult your healthcare provider to determine the cause. 

Swelling In The Legs, Ankles, Or Abdomen

Swelling may not be the first thing you associate with the liver, but swelling in the legs and feet may indicate a problem in the body. This is especially true when you have cirrhosis, or scarring of the liver. Cirrhosis basically slows the flow of blood through the liver and increases pressure in the vein that delivers blood to it. The pressure in the portal vein, as it is called, can lead to fluid buildup in the legs and abdomen. The swelling may also occur if the liver cannot produce enough of certain blood proteins, such as albumin. 

Yellowing Of The Skin Or Eyes

Jaundice, or yellowing of the skin or whites of the eyes, can be a subtle sign of liver disease. Jaundice occurs when there is excess bilirubin, which is a pigment created during the breakdown of red blood cells. The liver typically processes bilirubin and removes it from the body, but too much can cause jaundice and other liver issues. High levels of bilirubin, however, are not always a concern for adults, which is why it is crucial to speak with your healthcare provider if you notice jaundice. 

You Bleed Or Bruise Easily

It is possible for people with liver damage to bruise or bleed easily when injured. The reason this happens is because the liver produces proteins necessary for blood clotting. If the liver is not functioning optimally, then you are at greater risk of bleeding or bruising easily.

Confusion

It is perfectly normal to forget things from time to time. You walk out of the house without your lunch after just packing it, or you can’t find your sunglasses, which you put on your head. You should not ignore major changes in your mental state, though, as they may indicate liver problems or other underlying issues. A person who is generally healthy can develop acute liver failure, which can manifest in mental changes or disorientation, even personality changes. 

What To Do If You Think You Have Liver Damage

Do not dismiss liver issues, so do not dismiss these symptoms if you notice them. It is common for people to experience liver problems if they have type 2 diabetes, drink alcohol heavily or moderately, or share needles. It is also common to experience liver problems if there is a family history of liver disease. Discuss any liver damage symptoms with your doctor to determine the right course of action. Stool changes, appetite changes, and exhaustion are also symptoms of liver problems.

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Nearly two-thirds of the human body is made up of water. You can lose some of that water via sweat, for example, when you are outside in hot weather or working out in the gym. Drinking water not only works to keep you hydrated, but it also helps support the function of joints, tissues, and body temperature. Water also helps transport nutrients throughout the body. Failure to drink enough water can result in dehydration, which can lead to a host of symptoms and health complications.

Choose The Right Beverage

Depending on which gym you frequent, you may see gallon-size water jugs or any number of reusable Stanley cups. The water revolution is fantastic, but not everyone drinks water when they exercise. Some people don’t even drink any fluids! When you engage in physical activity, you lose water and electrolytes, so it is your responsibility to replenish them to avoid dehydration. 

Some people reach for the most sugary sports drink they can find and enjoy that during their workout. Others drink milk, protein shakes, or electrolyte powders with water. If you spend more than two hours strength training in a gym, you will likely need a beverage that contains sodium and calcium, which you lose via sweat. That beverage should also contain carbs, which work to refuel your energy supply, and protein, which helps repair damage. If you only want to drink water when you exercise, that is totally acceptable. You can replace electrolytes and nutrients lost via sweat by eating nourishing post-workout foods. 

Drink The Right Amount

You don’t have to follow specific water intake rules when you exercise. You don’t have to “drink to failure,” as though you treat hydration like bulking up. There are ways to calculate your sweat rate, and it involves weighing yourself before and after you run, plus a few calculations. If you lose a quart of sweat in an hour, you should drink eight ounces of water every 15 minutes. Want to skip that math because you know you sweat a lot? Consume four to eight ounces of water every 15-20 minutes during your workout. 

Don’t Drink Too Much

Although it is uncommon, it is possible to drink too much while working out; however, this is more of a risk during triathlons and marathons. Athletes who consume a lot of fluid without enough sodium can develop hyponatremia, a potentially life-threatening condition. Symptoms of this condition include:

• Low blood pressure
• Loss of energy
• Vomiting or nausea
• Muscle weakness, cramps, or twitching
• Headache, confusion, or fatigue
• Restlessness or bad temper
• Coma or seizures

Fortunately, over-hydration is very rare, according to health experts. It is more common that people do not drink enough fluids while working out. 

Drink Before You Exercise

No need to hit the local pub before a sweat session; rather, drink hydrating fluids before you start your workout. If you are going to do something that requires a lot of stamina, such as a spin class, hydrating before a workout is extra important. In fact, you should start hydrating one and a half to two hours before you begin, especially for a marathon. People don’t usually drink enough during exercise, putting you in a hydration deficit once you finish. Instead of rehydrating from a dehydrated state, it is better to not put yourself in that hole in the first place. 

Enjoy Some Protein And Carbs

Exercising is a component to a healthy lifestyle. That said, it is common to incur some minor cell or tissue damage after working out. Proteins work to repair any muscle damage, so experts recommend rehydrating with a smoothie or consuming overnight oats or chia pudding post-workout. Protein isn’t the only nutrient you need, though. Exercising forces you to expend a lot of energy, so you also want to consume carbs, specifically three times more carbs than protein. 

It is beneficial for your health to exercise on a regular basis. Losing hydration, however, is one of the side effects. That is why you have to stay hydrated while exercising. Replenishing your fluids is the key to preventing dehydration!

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Despite how integral water is to overall health, a high percentage of people are regularly in a mild state of dehydration. Water helps regulate body temperature, prevent infections, keep joints lubricated, and maintain proper organ function. When the body is properly hydrated, you are able to sleep better and improve overall mood and cognitive function. Adults who don’t drink enough water may age faster and face a higher risk of developing chronic diseases. 

In order to stay hydrated, the clear solution is to drink more water. That is a seemingly easy solution, yet many people find it difficult to drink the right amount of water every day. In general, health experts recommend drinking about 50% of your bodyweight in ounces of water per day. If you weigh 160 pounds, aim to drink between 70-80 ounces of hydrating fluids per day. You can adjust that amount based on activity levels. 

The Importance Of Hydration

Researchers at Virginia Polytechnic Institute and State University found that mild dehydration can impair cognitive performance. Mild dehydration can be as little as losing one to two percent of the body’s water content. This contrasts the previous belief that a person needed to have a two percent or greater body water deficit to see these cognitive effects. In addition to the cognitive benefits of water, one can also experience decreased joint pain when optimally hydrated. Cartilage in the joints contains about 80% water, so daily hydration helps lubricate the joints, reducing friction by creating cushion between bones. 

A 2020 study from Japan found that increasing daily water intake provided several benefits, including blood pressure regulation and kidney protection. Proper hydration may also dilute blood waste material and stabilize heartbeat. Research also indicates that drinking water helps the body produce sweat when overheated during activity. That cools the body down, which is an integral mechanism that helps prevent heat stroke and other heat-related conditions. Basically, staying hydrated helps the body maintain its everyday processes, so read on to learn how you can stay properly hydrated.

Drink Enough Water

If you want to hydrate the body, then you have to start with water, although water isn’t the only factor involved with hydration. As mentioned earlier in the article, you should aim to drink 50% of your bodyweight in ounces of water or hydrating fluids each day. The amount of fluids that you intake is just as important as the amount of fluids you lose. If you exercise or go outside on a hot day, you’ll lose more fluids than if you were to just sit at your desk. In those situations, you need to drink more water. You can also look at your urine as an indicator for hydration. Dark yellow means that you are in desperate need of fluids! Ideally, your urine should be very light yellow to clear. 

Balance Your Electrolytes

In addition to drinking more water, you also have to consume magnesium, calcium, potassium, and sodium, all of which are electrolytes. You can get these nutrients via fruits and vegetables, which we’ll detail in the next point. Fruits and vegetables work to combat electrolyte imbalance, which in turn aids your hydration efforts. Nowadays, though, there are many electrolyte beverages, including sports drinks and powders. Some powders are highly beneficial and contain a balanced mix of electrolytes, while others are rich in processed ingredients and added sugars. When you add electrolytes to your water, you actually reduce the amount of fluid necessary to consume during the day. This is excellent news if you plan to exercise or be outside on a hot day.

Eat More Fruits And Vegetables

Many fruits and vegetables can aid hydration efforts because they are naturally rich in water and electrolytes. One study examined the contribution fruits and vegetables had on children. Researchers noted the dietary records and urine samples of 442 school children and found that regular intake of fruits and vegetables improved hydration status. Some of the best hydrating fruits and vegetables you can eat include:

• Watermelon
• Kiwi
• Bell peppers
• Tomatoes
• Berries
• Celery
• Cucumber
• Zucchini
• Pineapple
• Radish
• Citrus fruit
• Broccoli
• Grapes
• Carrots
• Avocado

Consume Sea Salt

Whenever you use salt, try to use Himalayan salt or Celtic sea salt, as opposed to regular table salt. Sea salt exhibits a long list of benefits, many of which center around hydration. When you drink water, you also need to consume sodium and potassium. In fact, research shows that sodium and potassium enhance hydration efforts. Unlike table salt, sea salt helps the body balance water and potassium levels because of the sodium content. Sea salt also works to alkalize the body.

Avoid Dehydrating Beverages

Dehydrating beverages are very enticing, and many people are powerless to them. These dehydrating drinks include coffee, alcohol, sugary sodas and fruit juices, and energy drinks. They increase urination and electrolyte loss, which can quickly lead to dehydration if you don’t do your part to hydrate with the right beverages and foods. Sugary sodas or artificially sweetened juices can increase the risk of inflammation and other side effects like brain fog, headaches, and blood sugar fluctuations. 

Don’t Forget To Exercise

It may seem counterintuitive to exercise for hydration because that can cause the body to lose water. According to research, physical exercise increases circulation and improves electrolyte levels. Movement also delivers more nutrients to your cells. Any form of movement can support these processes, whether you engage in strength, cardiovascular, or interval training. You can even go for a walk, practice yoga, or dance to your favorite music!

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Many people around the world are experiencing the rising temperatures of summer. During the sunny season, people spend more time outdoors, flocking to beaches, basketball courts, lakes, or jogging through the neighborhood. When exercising in elevated temperatures, though, the body’s temperature regulation system is easily overworked. This increases the risk of heat-related illness, which can result in hospitalization. 

How Does Heat Affect The Body?

When you exercise in hotter weather, you put extra stress on the body. The air temperature and humidity level can increase the body’s internal core temperature, especially if you exercise outside. In order to cool itself down, the body has to send more blood to circulate through the skin. As a result, your muscles receive less blood and your heart rate increases. High humidity levels also stress the body because sweat cannot easily evaporate from the skin. Sweating in a humid environment also increases the risk of dehydration, heat exhaustion, and heat stroke. 

Pay Attention To The Warning Signs

Please understand that spending time outdoors in the heat can induce heat-related illness. The more energy you exert, the more you have to pay attention to warning signs. Ignoring the signs and symptoms may result in a medical emergency. For this reason, pay attention to the following signs when you exercise in the heat: 

• Muscle cramps
• Fatigue
• Weakness
• Excessive sweating
• Nausea or vomiting
• Confusion
• Increased Heart Rate
• Dizziness
• Low Blood Pressure

Drink Plenty Of Fluids

Don’t wait until you are thirsty to drink water. By that point, you are already in a mild state of dehydration. If you want to exercise safely in the heat, you have to help the body cool down by drinking water frequently. Research states that you should drink 16-24 ounces of water a couple hours before you head into the sun. Additionally, don’t take salt tablets because they can increase the risk of dehydration. Weigh yourself before and after you workout in the heat. For every pound you are down, drink two to three cups of water. 

Keep An Eye On The Weather

It may look sunny and beautiful outside, but it may be hotter than you realize. If you exercise in warmer weather, the body has to work extra hard to decrease the rising core temperature. This is true for even the most seasoned of athletes. The body cools itself down by sweating, but cooling down is difficult in humid weather, as your sweat can’t evaporate off the skin as easily. Before you exercise outside, look at the weather report. If the temperature or humidity is high, scale back your workout. A low-impact workout may be easy on a temperate day, but difficult on a hot day. Respect the weather to keep your body healthy.

Wear The Right Clothing

When you get ready to workout, don your lightest, well-ventilated clothing. Synthetic fibers like nylon, polyester, and lycra can easily absorb sweat, which allows for evaporation. If you exercise in direct sunlight, wear light colors because they reflect heat better than darker colors do. Wear a hat and soak it in water if necessary. The head is the most important body part to keep cool!

Know Your Limits

Many people want to push themselves during their workouts, but exercise caution when working out in hotter temperatures. Respect your limitations because it’s easy to overdo it in the heat. This is because you are more vulnerable to dizziness, nausea, and heat exhaustion. Always try to take your breaks in cooler, shaded locations to avoid jeopardizing your health and fitness goals. 

Avoid The Hottest Part Of The Day

The goal is to avoid intense heat when the temperatures are highest. For the most part, the hottest temperatures tend to occur between 11 a.m. and 4 p.m., but this may vary upon location. Watch the weather forecast and try to exercise earlier in the morning or in the evening. Humidity can work against you as well, even if the temperature is not incredibly high. Exercise caution and avoid intense heat to keep your body healthy and cool. 

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The nose is susceptible to dryness in both summer and winter weather. Both seasons, although they are literally hot and cold, can have severe dry weather, which is not kind on your nose. The lack of humidity, which is more common in dry, desert areas in summer, can dehydrate the mucous membranes in the nostrils. Indoor, air-conditioned spaces can also cause dryness.

Ever notice that you feel congested after being in dry heat and then transitioning to a cold indoor space? Dry air can make you feel like you have nose crustiness, or even dry boogers. Mucus plays an integral role in the body, protecting it from viruses and bacteria. Mucus is sticky, which helps to trap foreign particles, which the body then removes. Additionally, mucus contains antibacterial properties that help fight infection. 

Beyond dry weather, vaping, smoking, and certain medications may cause nasal dryness. As if there weren’t enough reasons to quit smoking! Now, we’ll explain a variety of remedies that may help prevent your nose from drying out. 

Don’t Forget To Hydrate

Drinking water throughout the day can help you avoid dehydration, which is especially important in the summer heat. Keep a reusable water bottle on hand and don’t forget to keep filling it up. In addition to hydrating your organs and systems, water also helps to keep the nostrils moist. Aim to drink half your body weight in ounces of water each day to optimally hydrate. If you weigh 180 pounds and divide that by two to get 90, aim to drink 90 ounces of water per day. 

Take A Hot Shower Or Bath

A steamy hot shower or bath in the middle of summer may not sound like the most appetizing activity, but it may help relieve nasal dryness. The steam may temporarily relieve a dry or itchy nose. You can even use homemade shower melts to help relieve congestion. Consider adding a few drops of eucalyptus essential oil to your bath to help you breathe better. 

Use A Humidifier

Some people have a humidifier installed in their home, so they can monitor humidity levels at all times. You can also use a portable humidifier to introduce moisture into a room in your home. This is especially beneficial if you tend to experience a dry nose at night. That may help you avoid allergies, illness, or overall stuffiness while you sleep. If you are traveling, humidify the space by hanging wet towels in various places around the room. 

Try Saline Sprays

A nasal saline spray can help keep your nostrils nice and moist. How often you’ll need to use one of these sprays will depend on the person, and the level of nasal dryness. Usually, you use a spray twice a day, or once every four to six hours. If you find that you have to use nasal sprays all the time, consider a gel, which lasts longer. A saline gel is preferable to olive oil, coconut oil, almond oil, or petroleum jelly, which some people try with cotton swabs. You don’t want to inhale those home-based remedies into your lungs, though. 

Experiment With Damp Cloths Or Wipes

Sometimes, all you need is to apply a warm, wet washcloth to your face to help moisten the nasal passageways. You can do this several times a day to provide relief, according to the National Library of Medicine. You can even use a wet wipe or baby wipe to help moisten the inside of your nose. 

Use A Nasal Rinse

You may be familiar with a Neti pot if you have a cold and want to get rid of congestion. This form of nasal irrigation may also help relieve a dry nose. According to the Food and Drug Administration (FDA), Neti pots use a saline solution to moisten the nasal passages, which are exposed to dry air. Make sure to read the instructions before you rinse out your nostrils. Neti pot sells its own saline solution, but you can also make your own with distilled water, baking soda, and salt.

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Intravenous (IV) therapy is a popular health and wellness trend. Many celebrities promote IV therapy on social media and podcasts, and some claim that it helps them feel more alive and healthy. Although it may not be a cure-all for hangovers, it may help relieve symptoms related to dehydration. 

IV therapy is not the standard medical protocol for hangover relief; rather it is somewhat of a boutique and elective treatment. During the treatment, the patient receives a high dose of vitamins directly into their bloodstream. This allows the body to rapidly absorb nutrients at higher doses. Some of the issues that patients claim IV therapy helps include:

• Migraines
• Fatigue
• Withdrawal
• Hangovers
• Dehydration
• Fibromyalgia
• Headaches
• Cold symptoms

The Myers’ cocktail is the most popular mixture of vitamins and minerals. The name comes from John Myers, who first administered this treatment in the 1970s. A Myers’ cocktail includes:

• Magnesium
• Calcium
• Vitamin B6
• Vitamin B12
• B-complex vitamin
• Vitamin C

How Does IV Hydration Work For Hangovers?

The theory behind administering an IV for hangovers is that it can reduce dehydration, electrolyte imbalance, and harmful metabolite buildup. Basically, injecting fluids directly into the  veins gives the body quick access to water and nutrients lost via urination or vomiting while drinking alcohol. By adding fluids, you can help dilute and flush out the harmful toxins left behind from alcohol breakdown. That helps support kidney and liver function. 

What Is In An IV Drip For Hangover Relief?

Simple IV fluid drips for hangovers aim to replenish fluids and relieve dehydration. They contain sterile water and at least one electrolyte. The most common fluids for mild dehydration are traditional saline (water and 0.9% sodium chloride) and Ringer’s solution (a mixture of water, sodium, potassium, calcium, chloride, and lactate). 

Most hangover IV infusions contain a 0.9% sodium chloride base, but you can customize the therapy with other additives. Those additives may not improve or cure your hangover, but they provide vital nutrients that the body can use. Sometimes, an anti-nausea medication may be added to the drip to help relieve gastrointestinal issues. 

Are There Risks Of IV Therapy?

One of the risks of this type of therapy is that the nutrients bypass the body’s gatekeeping functions. That can overload your bloodstream with vitamins all at once, which does not allow the stomach to digest them slowly. Although it is rare, vitamin toxicity can occur as a result, but that depends on the amount of vitamins and minerals you receive via IV. A high dose of vitamin C, for example, may cause the body to produce oxalates, which increases the risk of developing kidney stones. For that reason, people with renal disease should be cautious about IV therapy. 

Using vitamin therapy too frequently may cause nutritional imbalances. It’s possible for IV therapy to upset electrolyte levels. Overhydration (yes, this is a real thing) is another possible risk from frequent IV therapy. You may also experience nausea, confusion, or headaches as a result of overhydration.

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Some people like the heat and others despise it. For the majority of the United States, this summer of 2024 has been unpleasantly hot. Many states have experienced intense heat waves and blistering temperatures. Since these temperatures aren’t going away in the immediate future, there are things experts want you to avoid doing in the heat. 

When the weather is extremely hot, you can forget about outdoor events or activities. If you want to do your daily run, consider doing it in the wee hours of night. Depending on where you live, it could still be too hot at that time! Hot weather can be deadly, especially for older adults because they are more prone to dehydration at a quicker rate. That said, anyone can experience a vast range of heat-related conditions, including heat cramps, dehydration, fatigue, heat exhaustion, and fainting. 

Heatstroke is the most significant and severe heat-related illness. You can see mental status changes and then experience a cardiovascular collapse or instability. Your vitals can change, including your heart rate and blood pressure. Health experts note that you should contact medical professionals if you experience heat cramps, dizziness, or heavy sweating that last more than an hour. To help prevent these things from happening, avoid engaging in the following things when it’s hot outside. 

Don’t Use Alcohol To Quench Your Thirst

On a sunny day, cracking open a cold one or sipping on a frozen cocktail cool off seems like a great idea. Health experts state that you should be careful about alcohol consumption when it’s hot outside. Moderation is the key, especially if you are someone who enjoys drinking. Sure, a cold beverage is refreshing, but alcohol dehydrates the body faster and doesn’t provide hydration. The ice doesn’t count! Ideally, avoid drinking to reduce your risk of dehydration in hotter weather. 

Don’t Stay In The Sun Without Taking Breaks For Shade

If you have to be outside, be it for a work or outdoor celebration, do your best to take breaks in the shade. Taking time away from direct sunlight is essential for preventing heat-related illness. Get out of the sun and into the shade, indoors, or somewhere with air conditioning whenever possible to refresh the body. Don’t forget to hydrate while indoors!

Don’t Skimp On Sunscreen

Whether you are going to be in the sun for 20 minutes or seven hours, you should always apply sunscreen. Sunscreen can help protect your skin from harmful ultraviolet rays, which can cause sunburn. Broad spectrum sunscreens that are at least 30 SPF can help protect you from both UVA and UVB rays, according to dermatologists. If possible, do your best to purchase reef-safe and mineral-based sunscreens, as they have the fewest amount of chemicals. 

Don’t Let Yourself Get Thirsty

Once you feel like you cannot go on without drinking some water, you are dehydrated. If you are thirsty, you are in a mild state of dehydration. Hydrate often so that you don’t allow yourself to get thirsty. When you spend a long time in the sun, always have a water-based beverage at the ready. You can enhance your hydration efforts with an electrolyte-rich beverage. When you sweat, you lose sodium, potassium, chloride, and magnesium. Replenish those nutrients by drinking coconut water or mixing an electrolyte powder into your water. 

Don’t Rely On Temperature Alone

When temperatures are extreme, don’t just look at the temperature and plan around that. You should be aware of the full weather forecast, monitoring the heat and UV indexes. Both of those are measures of ultraviolet radiation, temperature, and humidity. The temperature doesn’t always tell the full story! Some apps can inform you of the “real feel” or “feels like” temperature, which is based on humidity, wind, sun, etc.

Don’t Stay Outside At The Hottest Time Of Day

Finally, when the temperatures are hotter than ever, there is no need to be outside during the hottest part of the day. Temperatures usually peak from noon to about three or four in the afternoon. Try to save yard work or other outdoor activities and tasks for a cooler part of the day. Just be considerate of your neighbors and don’t start revving that leaf blower before six in the morning.

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It’s always hotter during summer, and to think otherwise would be foolish. This year, however, temperatures exceeded 100 degrees Fahrenheit in many areas around the United States. Wildfires in California, the Pacific Northwest, Utah, and even across the world in Turkey resulted from excessive temperatures and dryness. Both fires and heat waves are uncomfortable and dangerous, and present a major health threat.

The Dangers Of Heat Waves

According to the Centers for Disease Control and Prevention (CDC), extreme heat is defined by temperatures that are much hotter and/or humid than average for certain areas. Some areas experience excessive dry heat, while other areas have muggy, humid temperatures. The humidity can make it feel hotter than it is, and dry heat can feel like you are in an oven. According to data at the CDC, about 700 people in the United States die each year from heat-related exposure. Heat waves pose several health risks, including:

• Heat cramps
• Kidney damage
• Dehydration
• Heatstroke
• Heat exhaustion
• Impaired mental health

While the end of summer may be in sight, temperatures are still hot and dangerous. Heat waves can come at any moment, and it’s best to be prepared. Continue reading to learn about a few tips that can help you stay healthy when temperatures rise.

Avoid Excess Caffeine & Alcohol Consumption

It’s common for people to over-consume both alcohol and caffeine during summer, especially at parties or gatherings. It’s more habitual than anything, but these beverages don’t promote hydration. Actually, caffeine and alcohol can dehydrate the body. If you notice that the color of your urine is dark yellow, you need to stop drinking everything except water and electrolyte beverages. Maybe go for some electrolyte-rich beverages like coconut water or homemade detox waters. 

Stay Hydrated

This seems like an obvious tip, but too many people suffer from dehydration in hotter weather. You should always have fluids with you, especially water, when it’s hot outside. If you find a great electrolyte powder that has minimal sugar content, you can pour that in your water. When you sweat, you lose electrolytes and you need to replenish those stores to avoid health complications like dehydration, kidney problems, or heat exhaustion. Water intake will depend on activity level, sex, age, and overall bodyweight. When the weather is hotter, drink more water than you think you need to. Click here to learn simple tips to improve hydration.

Look For Indoor Activities

Most indoor places have the air conditioning working overtime during the summer. If you want to save energy and avoid running your A/C unit like crazy, head to a place that is naturally cool. If you don’t want to go to a mall, head to a movie theater, library, museum, or other establishment with A/C. 

Dress For The Weather

If you are experiencing a heat wave, don’t wear jeans and a hoodie. There’s no reason to do such a thing. It’s best to wear light, breathable clothing that fits loosely. Additionally, opt for light colors to avoid overheating. It’s also beneficial to wear wide-brimmed hats and sunglasses with polarized lenses for even more sun protection. Depending on how long you plan to be outside, consider lathering exposed skin in sunblock. 

Eat Lighter Meals

If you want to keep your body on the cooler side, it’s best to eat meals that don’t weigh you down. Rather than scarfing down potato salad or fries, ribs, brisket, chicken, rice, corn, and other heavy foods, opt for lighter meals. Consider an entree salad or Buddha bowl with quinoa and roasted sweet potatoes. Smoothies are also an excellent option. When the body has to work hard to digest food, it generates heat within the body. Keep food options light and be conscious about the size of your portions. 

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Although it’s not officially summer, the sun is out and the weather is warming up. That means that your exposure to UVB rays from the sun is inevitable. These rays cause the skin to redden and blister if you don’t take the proper measures to protect your skin. Allowing the sun to damage the outer protective layers of the skin increases the risk of dry skin and skin cancer. In fact, the American Academy of Dermatology (AAD) said that one in five Americans will develop skin cancer at one point during their lifetime. 

There’s nothing like a relaxing day in the sun. While it’s important to swim in the lake or ocean, get a tan, throw a football, and enjoy snacks outside, it’s equally as important to protect the skin while outside the water. You may find it shocking that a recent study found that 46% of Americans never wear sunscreen. The same study revealed that 62% of Americans use anti-aging products. This is strange, considering that sun-damaged skin looks older, as too much sun exposure damages the outer layers of the skin. It’s actually better to apply a natural sunscreen daily to keep the skin looking young and healthy. 

Summer is around the corner, which means that sunburns are as well. The sun can burn your skin quickly if you are not prepared. Keep the following tips in mind to help you prevent sunburn this summer. 

Be Selective About Your Outdoor Time

If you want to keep your skin healthy and safe, avoid time in the direct heat, which tends to occur during peak sun hours. Generally speaking, peak sun hours range from 10 a.m. to 2 p.m., but these times may vary upon your location. If you are out on the lake or on the beach, water reflects the sun’s rays, giving you more sun exposure. Not only does spending time in peak heat increase the risk of sunburn, but it also makes you prone to dehydration. If you have to be in the sun during peak hours, wear sunscreen, light clothing, and a hat for extra protection. 

Apply Sunscreen At The Right Time

There are sunscreens that are both gentler on your skin and eco-friendly. They are reef-safe, meaning that they don’t damage the coral, which is dying or already dead in most areas of the ocean. Apply sunscreen about 15 to 30 minutes before you go outside. This allows the sunscreen time to set on the skin, and you won’t start sweating it off immediately in the sun. You should also choose a lip balm with a sun protection factor (SPF) of at least 30. 

Wear Sunscreen Responsibly

To piggyback on the aforementioned tip, you should wear the right type of sunscreen. If you are going to spend time near or in the water, purchase water-resistant sunscreen, otherwise it will wash away easily. Another thing to consider is that you should apply enough sunscreen to fill a shot glass when you first apply. Additionally, opt for non-spray sunscreens for your children. According to the FDA, spray sunscreens are discouraged for children because the chemicals can be inhaled and cause respiratory problems. Many people think that spray sunscreens are easier to apply, but they don’t apply enough and it’s easier to miss spots. 

Don’t Be Shy, Accessorize

Hats and sunglasses are your friends during the warmer summer months. While a regular baseball cap may suit you on a slightly sunny day, a hat with a wide brim that goes around the hat is best for peak heat sun time. Sun hats and farmer/beach hats offer wonderful protection for your ears, neck, and face. While all sunglasses are beneficial, sunglasses that have polarized lenses with 99-100% UV protection better protect your eyes and the surrounding skin.

Seek Shade When Possible

Naturally, an efficient way to avoid sunburn is to seek out shade. Depending on how shady the area is, though, you may still need to apply a layer of sunscreen for protection, especially if you are prone to sunburn. If you have fair skin, 15 minutes of direct sun exposure can lead to sunburn. A good rule of thumb is to spend at least as much time under cover as you do in the sun. 

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Summer is a wonderful season, but the heat can be oppressive. Depending on where you live, you may feel blazing dry heat or humid, sticky heat. Neither one is optimal and both require you to drink lots of water to avoid dehydration. There’s no reason to suffer from heat stroke when you can easily keep the body hydrated with the tips in this article. 

Water is necessary for many biochemical reactions in the body. It works to aid with waste removal, maintain proper circulation, regulate body temperature, and deliver nutrients throughout the body. Without water, the body quickly becomes dehydrated. Dehydration can show itself in many ways, for example, thirst, bad breath, muscle cramps, or general fatigue. It’s also possible to experience headaches, constipation, or dizziness. 

When it’s hot outside, getting enough water is more important than ever. The body easily dehydrates in intense eat, and it can be easy to forget about water if you participate in fun, summer activities. Don’t end up in a hospital hooked up to an IV to replenish the body. You can easily avoid that if you use the following tips to stay hydrated during hot weather. 

Always Have Extra Water If You’re Outside

If you are outside in the heat, you can dehydrate quickly. It’s also easy to lose electrolytes via sweat, specifically sodium and potassium, so you have to replenish the body with water and electrolytes. To avoid low blood sodium and dehydration, bring a large water bottle and hydrate throughout your entire time outside. Additionally, consider buying all natural coconut water for electrolyte replenishment. 

Cool Down

Drinking water isn’t always enough to properly hydrate the body. People tend to neglect the fact that regulating body temperature is integral for proper hydration. The risk of heat stroke is much higher during summer, so do your best to keep the body cool. Wear loose-fitting clothing, avoid strenuous activity, and wear lighter colors when it’s hot outside. Protect your body by staying in the shade when possible, or cool off in a body of water. Lastly, keep a spray bottle of cold water on hand to mist yourself if need be. 

Hydrate Before A Hike

Hiking is a classic summer activity, but it’s easy to overheat and get dehydrated if the sun is blazing. Drink up before you hit the trail and get a head start on your hydration efforts. You can even bring a snack that helps to hydrate the body. Watermelon, cucumbers, and celery are great hydrating produce items. Additionally, carry a backpack with a bladder full of water, like a Camelbak. Not only will your back be cool, but you’ll have a hose to hydration on you at all times. 

Start Drinking Early

Water, we are talking about water. Drinking alcohol is a surefire way to dehydrate the body in no time. The body is naturally dehydrated when you wake up, so start your day with at least 16 ounces of water before you eat anything. Mornings are often the coolest parts of the day, so get ahead of dehydration. Additionally, consider doing strenuous activity in the mornings or evenings because you won’t sweat as much and you’ll stay more hydrated. 

Drink Water When You Sweat

Whether you play a pick-up game of basketball or head out on a hike, it’s your obligation to your health to drink water every time you sweat. The humidity, how much you sweat, and how long you exercise all contribute to dehydration. A great recommendation is to drink about 20 ounces of water two to three hours before exercise. Drink eight ounces of water 20-30 minutes before you exercise, and drink about 7-10 ounces of water every 20 minutes during exercise. Within 30 minutes of finishing your workout, drink eight ounces of water.

Eat Foods With High Water Content

About 20% of your daily water intake comes from food, so it’s wise to consume a variety fruits and vegetables for optimal water intake. Most fruits and vegetables contain some water, but some have more than others. Cucumbers, celery, tomatoes, radishes, bell peppers, watermelon, strawberries, broccoli, spinach, and grapefruit are great water-rich produce items. All of them contain 90% water or higher, so eat up!

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