HEALTH AND WELLNESS
Take the urine color test!
Answer the call of nature, drain the dragon, fight a fire, empty my tank, number one, make my bladder gladder, take a whiz, my eyes are turning yellow… However you decide to put it, it’s time to start paying closer attention to your urine.
Summer is finally here and, more than likely, you have taken your indoor activities outside. If you haven’t started to increase your intake of water with the hotter days, increased humidity and time spent in the sun, you may find yourself suffering from dehydration. Some dehydration symptoms include thirst, dry mouth, sleepiness, weakness, dizziness, nausea, disorientation, rapid resting heart rate and prolonged muscle soreness. You may also notice body hair standing up. If these symptoms go unnoticed, you may experience major heat illnesses such as heat cramps, heat exhaustion, heat stroke or even death.
Some of these signs listed above can be associated with other health issues. Therefore, a better sign or indication of dehydration is in the color of your urine. Normal urine color is the color of lemon juice. Dark yellow, strong smelling urine and decreased frequency of urination can signal dehydration.
To stay hydrated, aim to drink half your body weight in ounces per day. Don’t rely on thirst as an indication to rehydrate. Up to two hours prior to outdoor exercise and activity, consume 16 ounces of fluid. Chug 8 ounces at a time instead of sipping, as this helps the gut empty the fluid into your system more quickly. Carry a bottle with you during outdoor activities, and drink 4-8 ounces of water for every 15-20 minutes of activity. Choose carbohydrate drinks for exercise lasting more than an hour, and replace your electrolytes after with salty foods, bananas and citrus fruit. And don’t forget to double check yourself by taking the urine color test! Everyone is different, so regulate and adjust your fluid intake based on your urine color test results.