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Why It is Important to Drink Plenty of Water During Extreme Heat Temperatures Out Door?

When you spend time outside in hot weather, you probably start to feel thirsty in a fairly short time. That’s a normal response and one you should pay close attention to—it means your body needs more water to deal with the heat. Learn why this happens, the symptoms of dehydration, and how to ensure you are drinking enough water when the temperatures rise.

Why Water Is Important

Your body functions best within a certain temperature range, and when you get too warm, it needs to cool off. There are a couple of ways your body accomplishes this cool-down. First, blood vessels dilate to increase blood flow to the skin. This allows excess heat to radiate away from your body.

Then, you start to sweat. Evaporation of the sweat cools the skin, which in turn helps to cool the whole body. But excessive sweating can lead to dehydration.1

You sweat more when the temperature’s hot, especially if you’re working or exercising outdoors. Drinking water helps replenish the fluids lost by excessive sweating.1 If you don’t get enough water, you may become dehydrated, and the combination of hot temperatures and dehydration can lead to serious heat-related illnesses.

How much water do you need?

Every day you lose water through breathing, sweat, urine and feces. In order for your body to function properly, you need to replenish your body with water by consuming beverages and foods that contain water.
So how much fluid does the average healthy adult living in temperate climates need?

About 3.7 liters of fluid per day for men
About 2.7 liters of fluid per day for women
These recommendations include liquids from water, other beverages, and food.

Signs You Need More Water

For most people, thirst is a good indication that you need more water. Before you become dehydrated, you’ll feel thirsty, and your mouth may feel dry or sticky.

After a while, you may also become lethargic and fuzzy-headed. Other signs include reduced urine output (and urine that is dark yellow in color). You might even notice your eyes look a bit sunken and feel dry.

Even a little dehydration can be a problem, so don’t ignore those early signs. Mild dehydration reduces your ability to think clearly and your physical coordination.

Even coffee Can Provide Hydration

The best way to stay hydrated, says Volpe, is to drink water — it’s calorie-free, relatively accessible, and provides the best source of hydration. But water isn’t the only way to boost hydration.

In a 2015 study, researchers concluded in a 2015 study that compared dozens of different beverages to a particular “rehydration solution,” in fact, milk, tea, and water. Oranges seem to provide more water than plain water. The researchers measured the amount of water in each drink the volunteers retained. It turned out that the sports drinks, coffee, and soft drinks they tested had similar moisturizing effects to water.

his is because caffeine is generally considered a diuretic, which means it increases a person’s urine output. She changed her tune. While coffee can flush fluid out of the body faster than water, Volpe says the drink still adds more fluid to the body than it loses, helping to boost hydration. .ten

Of course, drinking too much alcohol, caffeine, and sugar can harm your health in other ways. In addition, the higher the caffeine or alcohol content in the drink, the less able it is to hydrate the body. In hot weather, it is better to drink water. Heat can worsen some of the intoxicating effects of alcohol, such as confusion and impaired coordination.

Food can also be a source of much-needed moisture. Juicy fruits and vegetables – cucumbers, watermelon and lettuce, for example – all contribute to your daily fluid intake.

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Are electrolytes necessary?

The reason other beverages can help a person stay more hydrated than plain water is because certain ingredients, such as amino acids, fats, and minerals, can help the body stay hydrated. than. The most important electrolytes for water replenishment are potassium, sodium, and chloride.

These minerals are important to balance the water content of cells and ensure the normal functioning of organs.

For athletes or those who sweat a lot on a daily basis, it is important to eat plenty of salt to replenish electrolytes lost through sweating. They may supplement drinks or diets with potassium and salt.

Most people in the United States consume a lot of salt in their diet. Volpe says potassium is found in many fruits and vegetables, and most people won’t need to take a potassium supplement if they eat a well-balanced diet.

“For example, someone who exercises for 30 minutes or even an hour a day should be fine if they drink enough water and have salt in their diet,” says Volpe.

Rosner agrees, adding that for the average person, “there isn’t much evidence” that drinks have better electrolytes than plain water.

Unless you’re actively exercising, you probably don’t need to drink electrolyte-rich water.

Can you drink too much water?

While dehydration tends to be a more pressing concern, overhydration can also occur.

This tends to happen when a person drinks water faster than the kidneys can process. Infusion of water can cause the body to get rid of too much sodium in the urine, causing an imbalance.

The severe form of dehydration is called hyponatremia. n general, you should sip water slowly if you are dehydrated to avoid nausea or bloating. Also, the best way to hydrate quickly is to try to increase your fluid and electrolyte intake as quickly as possible.

You may be wondering if there are other signs of dehydration that can tell you if you’re getting enough water and electrolytes. The answer is, of course yes! So many parts of your body are affected by dehydration that it is impossible to list them all. That’s why it’s important to see your healthcare provider if you notice anything wrong.

But the signs above, whether they occur individually or together, are a good starting point for assessing your hydration levels and increasing your fluid and electrolyte intake. eizures and very rarely death.

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