RIFKIN: Summer heat brings risk of dehydration

There's no other way to say it - Lincoln gets pretty hot.

High temperatures make getting overheated a lot easier. However, you shouldn't have to miss out on outdoor fun for fear of heat-related illnesses. If you keep your body hydrated, you'll be able to enjoy the warm weather while it lasts.

The most common consequence of being overheated is dehydration. Dehydration occurs when an individual loses two to five percent of their weight through sweat. Its based on percentages because weight and body types vary from person to person. Some people naturally have more of their body weight come from water, whereas others have less.

Being overheated leads to risks such as physical exhaustion, heat stress, heat strain, muscle cramps and heat stroke. Excessive dehydration and heat stroke are two heat-related conditions that can be extremely dangerous. A sweat loss of nine to twelve percent could mean death. Heat stroke occurs when there is a dramatic increase in body temperature and decreased sweating. Symptoms can include hot, dry skin, dizziness, headache, delirium and convulsions. If not treated properly and quickly, heat stroke can lead to a coma or even death.

Luckily, consuming adequate amounts of fluid is an easy way to prevent dehydration and other heat-related illnesses such as heat stroke. The current suggestion for adults is to drink between 9 and 13 cups of water or other beverages each day. Your body type, gender, amount of time spent in hot temperatures and level of activity will determine how much water you need.

Thirst can be a good indicator of when your body needs fluids. However, the thirst signal usually doesn't occur until the body has lost two percent of its water mass, meaning that you are already dehydrated. For older individuals the thirst sensation may not be an accurate signal for needing more fluid.

If you know you're going to be outside in the heat for a long time, you can reduce your risk of dehydration by hyperhydrating your body. This simply means drinking more fluids than normal before going outside and while you are in the heat.

Although water in general is the best fluid to drink in hot weather, sports drinks such as Gatorade and Powerade can also be appropriate fluid replacers. Sports drinks can be effective for replenishing your body's stores of potassium, sodium and electrolytes after a long, grueling workout, or day in the sun. Ensure that the drink's sugar concentration does not exceed eight percent. This means that your favorite soda is not an appropriate fluid replacer, as sodas have a sugar concentration around twelve percent.

The take-home message is that a little heat doesn't mean you should have to hide indoors. If you make sure to drink plenty of fluids, you can still have fun in the sun.

Samantha Rifkin is a senior nutrition and health sciences major.