Charles Langston:Dehydration can be exacerbated by heat waves—here's how to stay hydrated

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The heat waves that have scorched the West and South have now moved North, making it the Midwest and Northeast’s turn to burn in the sun. With the heat spreading instead of migrating, cities such as Phoenix still remain dangerously hot. In Florida, even the water, which is usually an area of respite, has reached over 100ºF. One of the more dangerous effects of heat waves is the propensity for causing dehydration since, by definition, our bodies aren’t accustomed to sustained heat like during that of a heat wave. Here's what to know about heat waves and how to stay hydrated.

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What is a heat wave?

A heat wave, as defined by the National Oceanic and Atmospheric Administration (NOAA), is defined as unusually hot weather in a given area that lasts for two or more days. This means that a heat wave is relative; high temperatures alone don’t constitute a heat wave if the area has high temperatures historically. However, even a historically hot area can experience a heat wave if temperatures are above normal for that area and last for a longer period of time.

When will the heat wave end?

The heat from the latest heat wave is predicted to mitigate as cool air blows in from Canada this Sunday. Unfortunately, this means we’ll likely have to deal with Canada’s wildfire smoke and the poor air quality it brings once again.

Symptoms of dehydration

There are many potential symptoms of dehydration, including:

• Dizziness
• Headaches
• Fatigue
• Dry mouth
• High heart rate
• Loss of appetite
• Flushed skin
• Muscle cramps
• Heat intolerance
• Chills
• Constipation
• Dark-colored urine

How to stay hydrated

Drink plenty of water 

The most straightforward way to keep hydrated is to make sure you're drinking plenty of fluid throughout the day. The healthiest fluid you can drink is water, as it’s free from calorie-dense sugars. Drinking when you're thirsty is one way to fight dehydration. However, by the time you feel thirsty, you're actually already dehydrated, so it’s best to take swigs of water throughout the day to keep your thirst at bay. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men drink 15.5 cups of fluid a day and women drink 11.5 cups of fluid a day. It should be noted that people should drink more if they’re exercising and expelling liquid frequently via sweat. The best way to have regular access to water throughout the day is by carrying a refillable water bottle so that you can drink from it regularly. Out of all the water bottles we've tested, our favorite is the Brita BB11 Premium Filtering Water Bottle, which keeps water cool for 24 hours, filters odors and opens with one hand.

$31 from Amazon

If you're home and want even colder water throughout the day, Brita's still got you covered with their Everyday 10-Cup Pitcher, the best filtered pitcher we've tested. It filters quickly, boasts a simple design and supports different kinds of filters.  

$28 from Amazon

Limit your salt and alcohol intake 

Excess salt is a major culprit behind dehydration. While salt can help our bodies to function and is extremely helpful after workouts to replenish lost electrolytes,  too much salt forces your body to extract water from its cells which can lead to dizziness, nausea, fatigue and diarrhea, all of which are hallmark signs of dehydration. Alcohol is another driving factor behind dehydration, as it makes your body expel water at a fast rate. If you're prioritizing your hydration, it's best to monitor your salt and alcohol intake, while making sure you're drinking copious amounts of water throughout the day. 

Upgrade your water 

Drinking more water can be easier said than done. For those who find the plainness of water unappealing, there are ways to add a bit more excitement to H2O while still keeping it healthy. One option is to use calorie-free flavor enhancers. With just a spritz of one, your water will be taking a one-way trip to flavor town. If you like the fizzy kick of soda, you can also use a carbonator like the Aarke Carbonator Pro. This wonder machine operates without the need for batteries or electricity and sports a dishwasher-safe glass bottle, making it an eco-friendly addition to your kitchen. 

$349 from Aarke

For an even simpler option, you can opt for powder packets that you simply pour into your water to enhance the flavor. The TRUE LIME water enhancer by True Citrus is a fan-favorite with over 66,000 glowing reviews on Amazon.

$9 from Amazon

Stave off sweat 

One of the many ways that your body loses water is by sweating. While this is a natural and healthy process, if the ratio of water expulsion to water intake is too great, you become dehydrated. There are two ways to prevent this: by drinking more water than you expel and by keeping yourself from expelling too much water. This can be done by keeping your house sufficiently cool with the aid of a fan or an air conditioner. The best fan we've tested is the Vornado 660, which has the best speed at a distance that we've tested and intuitive controls.

$98 from Amazon

If you're looking for an air conditioner, you can’t do better than the Whynter Elite ARC-122DS, which offers remarkable cooling for its price point. 

$442 from Best Buy

For a window air conditioner, we recommend the GE Profile PHC08LY thanks to its powerful cooling, quietness, and compatibility with smart devices.

$399 from Amazon

Use a humidifier  

A humidifier is another way to fight dehydration, as it keeps the air around you filled with moisture. Your home will feel more comfortable and your skin will stay silky smooth. If you're in the market for a new humidifier, we recommend picking up the Levoit Classic 300S, the best humidifier we've tested. It boasts an impressive 1.59-gallon capacity, a high output of vapor and quiet performance. 

$85 from Amazon

Drink juices, smoothies and teas 

If you're still struggling to find a way to stay hydrated that best suits you, there are endless ways to get your fill. Consider making a thirst-quenching drink with the natural sugars of fruits, either in the form of juice or a smoothie. To make a juice blend, we recommend using Hurom H310A, the best juicer we've tested. It’s easy to clean, quiet and can make a large volume of juice at once.

$349 from Amazon

For making smoothies, you'll want our favorite blender, the Cuisinart Hurricane CBT-1500P1. It makes smoothies quickly, evenly crushes ice and it has intuitive controls.

$163 from Amazon

Tea is another option to keep you hydrated. We recommend using the best kettle we've tested, Susteas Stovetop Whistling Tea Kettle. It heats quickly and safely, plus—it’s absolutely gorgeous. 

$40 from Amazon

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