Raleigh, North Carolina — With rising temperatures expected in Raleigh this weekend, medical experts are urging North Carolinians to stay hydrated.
To prevent dehydration, the goal is to drink enough fluids before the symptoms begin, said registered dietitian Addie Claire Jones.
The best way to combat dehydration is to meet the body’s basic fluid needs, she said.
“The amount of water our bodies need is half our body weight in pounds, or ounces,” she says. “For a 150-pound person, 75 ounces is the rule of thumb.”
Jones further explained that additional fluid intake is needed depending on your activity level.
“If you’re a 150-pound person working out for an hour, you’ll need another 30 ounces, so that’s 105 ounces,” she said.
Jones said extreme heat can further increase the need for hydration.
Jones said that for people who engage in intense exercise, taking electrolyte supplements after heavy sweating may help rehydrate the body.
“Judge based on your activity level. Are you a mom chasing a toddler around the backyard? Are you training for a marathon? Where do you fall on that spectrum? Do you really need any kind of supplement?” Jones explained.
Nutritionists often recommend a food-focused approach, he said, as does combating dehydration.
For mothers getting ready to spend the day outdoors with their kids, Jones suggested sprinkling a little salt on watermelon at breakfast.
“It’s a great source of sodium, potassium and magnesium without adding any powders,” Jones says. “If fruit isn’t your thing, cucumbers also have a very high water content. There are plenty of foods that are high in water and electrolytes.”
She also urges shoppers to pay close attention to nutrition labels before adding items to their cart.
“Gatorade’s other products, Gator Lite, are high in sodium, and their current marketing favorite, LMNT, has 1,000mg of sodium,” Jones warns. “For people who don’t sweat or exercise, the recommended amount is 2,300mg. So if you drink these and also eat one can a day, you’re already over your needs.”
Jones said most sports drinks, like regular Gatorade, are unlikely to pose any major health problems unless consumed frequently in place of regular fluid intake.
As a rule of thumb, we recommend limiting electrolyte supplements to once a day.