“Summer is the annual permission slip to be lazy.”
~ Regina Brett
The longest day of the year, Summer Solstice, was June 21st. It’s officially summer!
The beach is beautiful here in Florida. The ocean waves crash into the shore with an endless rhythm, washing away any heavy thoughts. On the horizon, the blue of the water meets the open blue sky. The vastness of the ocean meets the vastness of the sky. On the shore, I can see through the water, clear to the sandy bottom. The occasional schools of small translucent fish swim by.
It’s the weekend. I decide to spend the afternoon at the beach. The sand is soft, caressing the feet, but HOT! Ouch! Ouch! Even the water feels silky and warm. It’s almost like a bathtub. I spend a few hours swimming, walking along the shore, laying on the shore, picking up seashells, back in the water. Tai chi and yoga with a friend.
My vision starts to change. My head gets light. Suddenly, I can barely stand. Even breathing is hard.
“It’s hot. Sit down. Get in the shade. Get water.” I hear a voice. I’m talking to myself.
DEHYDRATION
It’s easy to get dehydrated in the heat of the summer.
We are always losing water though sweating, peeing, pooping, tears and saliva.
But in the heat of the summer, the sweat evaporates. Sometimes we don’t even realize that we are losing fluid because we don’t see the sweat. The distraction of activity and fun keeps us from drinking enough liquids. We ignore the early signal of thirst. Mouth is dry. Eventually, urine gets darker and less frequent. Headache. Muscle cramps. With severe dehydration, we become lightheaded and dizzy. We don’t have enough fluid to maintain blood pressure. The heart races. Breathing becomes rapid. Sunken eyes. Confusion, lethargy, fainting.
Don’t wait for the severe symptoms that might need a hospital and intravenous fluids.
Stop and hydrate. Watermelon is a good choice at the beach. Drink fluids. Water is best. If there is excessive sweating, replace electrolytes (salt). While sports drinks have a lot of sugar, they also have electrolytes. Coconut water is a better source of electrolytes for hydration. You can also squeeze some lemon into water. If you are eating snacks, water is usually fine. There are plenty of electrolytes in food.
HEAT STROKE
If we keep going, active in the hot summer sun, having fun, ignoring the signs, the body can get overheated. The core body temperature rises. Inner heat. The skin feels dry, maybe flushing. The brain starts to malfunction. Thinking and behavior might change. Nausea and vomiting set in. Headache. Rapid breathing.
This is HEAT STROKE!
Seek medical attention. (Even if it is just a friend, in case it gets worse, they can call for help.) Get in the shade. Cool the body down. Take off excessive clothing. Use cool water on the body. Sit or lay down. Wait for the body to cool down. Hydrate with small sips until the nausea clears.
If someone passes out, get medical help. Call 911. This can be a medical emergency.
Hydrate, Hydrate, Hydrate
Many of us ignore thirst and the early signs of dehydration as we get through our days at work (or play). I’m guilty of it myself. However, in the heat of the summer and the hot sun, the body might not be able to compensate, and the symptoms can become more severe or even life-threatening.
Stay present to the signals of the body. Listen to what your body needs.
Remember to hydrate, hydrate, hydrate.