Summer, summer, summertime! Staying hydrated is extremely important especially throughout summer.

Now is the time to think about preventing dehydration and heat-related illness. Dehydration is a major cause of infant illness and death throughout the world. Did you know that over 300 people in the United States die every year of heat-related illnesses and over 200,000 are hospitalized! These deaths are preventable and we need to spread the word.

Signs of dehydrated: dry lips and tongue, lack of energy, bright/dark urine, muscle cramping, and if you are thirsty, you are already dehydrated. When the body runs low on fluid and is severely depleted shock or more commonly known, physical collapse, is characterized by a rapid heartbeat, shallow breathing, and pale, cool, clammy skin. So, avoid caffeine beverages and alcohol since these fluids dehydrate the body rather than hydrate like water and sports drinks. Sports drinks have sodium and has been scientifically proven to encourage drinking and promote hydration. No sports drink available? Eat saltine crackers while drinking water. It will help absorb the water and get you hydrated faster.

If your regular exercise routine is done outdoors you may be at serious risk of dehydration during the blazing summer months. This can lead to other heat-related illnesses such as heat exhaustion, heat stroke, and in severe cases, death. Fluids going into the body will lower the body temperature so instead of in-taking the normal minimum of 8 glasses of water or 4- 9ounce water bottles each day, increase to at least 10-15 glasses per day! Also, try and exercise in the morning or evening when the weather is coolest and wear light-colored clothing. Hydration is key to your body running properly and even keeps your skin looking healthy, firm and plump!

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