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Avoid Dehydration and Heat Illness
by Dr. David Williams

During the hot summer months, working and exercising outdoors puts people at high risk for dehydration and heat illness. People can monitor their hydration status throughout the day by checking the color of their urine. A well-hydrated person's urine will appear lighter in color, like the color of lemon water. A dehydrated person's urine will appear darker in color, like the color of apple juice. The American Medical Athletic Association (AMAA) recommends you:

1. Wear light colored clothing while outdoors

2. Avoid drinking caffeinated beverages because they stimulate urine production and can promote dehydration.

3. Drink at least 64 ounces of water each day.

4. Drink before, during, and after activities.

5. Recognize the warning signs of dehydration:

  • dry lips and tongue
  • headache
  • nausea
  • muscle cramping
  • weakness, dizziness, or exhaustion

If you have any questions regarding fitness and wellness, please feel free to contact me at (817) 648-6999.

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