MICHAEL FOWLER: Beat the heat by staying hydrated

Summer temperatures have arrived early, already exceeding 100 degrees. That is why it is imperative that everyone stay hydrated. The recommended intake of water is 64 ounces daily, and that is a good start to making sure that you do not become dehydrated.

A lack of fluid intake can lead to dehydration, especially during the summer months. Dehydration occurs when you use or lose more fluid than you take in, and your body does not have enough water and other fluids to carry out its normal functions. If those lost fluids are not replaced, you may quickly become dehydrated.

You can usually reverse mild to moderate dehydration by simply drinking more fluids, but severe dehydration needs immediate medical treatment. However, the best thing to do is to prevent dehydration before it starts with preventive methods of hydrating.

A good way to keep up with your fluid intake is to monitor the color of your urine. A colorless or light yellow urine means your fluid intake is good. However, if you notice a dark yellowish color or a really loud smell, this could mean that you are dehydrated.

It is very important to remember that when exercising outside during the summer months, make sure that you drink plenty of water or sport drinks that contain electrolytes and 6-8 percent of carbohydrates. This helps to prevent “hyponatremia,” which is low blood sodium.

In the summer months, people love pool parties and backyard barbecues accompanied with alcohol. It is important to remember that drinking alcohol in the sun increases your risk for dehydration. If you are drinking while in the sun, I would advise you to alternate each alcoholic drink with equal or more parts of water. This will help to slow down your drinking and ward off dehydration. Drinking in the sun will cause your body to overheat faster and could lead to a heat stroke.

For most of us, water is the best thing to help us stay hydrated. So please be mindful of your water intake when you are having fun in the sun. Keep a bottle of water handy, and try to avoid sugary drinks such as soda and fruit drinks containing a lot of artificial sweeteners. Avoid spending extended periods in the sun, and grab some shade when you can. Do not schedule events during the peak of day when sun is at its highest, as well as the temperature. Aim for early mornings or late afternoons, when it is cooler outside.

Some signs of dehydration include: dry, sticky mouth; sleepiness or tiredness (children are likely to be less active); thirst; decreased urine output; no wet diapers for three hours for infants; few or no tears when crying; dry skin; headache; constipation; dizziness or lightheadedness.

If you notice yourself or someone else seems dehydrated, it is important to get out of the sun and increase fluid intake. In cases of extreme dehydration seek medical attention immediately.

Michael Fowler is coroner for Dougherty County.