We might not gather in the height of midsummer anymore, but you still need to remember to stay cool and hydrated! ”Momoa” was the word from PCR 2021, and that was all about PCR Director Krystal’s Mananalu water reminder. Every time we saw someone looking a little bit overheated we just reminded them with a Momoa. She still receives a monthly subscription of water in recyclable aluminum cans. Whatever water you chose, keep drinking!
The CDC recommends when working in the heat, drink 1 cup (8 ounces) of water every 15–20 minutes.
• This translates to ¾–1 quart (24–32 ounces) per hour.
• Drinking at shorter intervals is more effective than drinking large amounts infrequently.
The trick to staying hydrated
Are you drinking enough, the urine color test is always a good indication. The lighter the better! But you can drink TOO much water, make sure you are not depleting your body’s salt balance. Just drinking water is not enough, there are a variety of ways to get more electrolytes and salt in your system. Watermelon, pickles, zip fizz, or other powdered electrolytes are important to help your body absorb the water you are drinking. Cucumbers, celery, tomatoes, radishes, peppers, cauliflower, spinach, strawberries, broccoli, and grapefruit are also all high in water content and help with hydration. Be careful of the amount of sugars in the drinks. Caffeinated drinks are not good hydration substitutes. Alcohol can make a bad situation worse, so if you are overheated, don’t reach for a beer or hard seltzer.
Other ways to beat the heat
Cool cloths, or cool neck bands are another important “accessory” for the summer, working best when there is a breeze or you are walking or hiking. Wearing loose-fitting clothing is also a great idea in the heat. Keep using sunscreen and if you are in the water, make sure it is “reef safe”. Taking appropriate rest breaks in intervals is another important step to keep from getting sunstroke. Get out of the direct sun, find a breeze, or make one yourself with a fan. Listen to your body and take appropriate steps. If you need a snazzy new water bottle consider supporting PCR and getting one of our designs! All purchases go directly to helping us keep the this campout affordable.
Know the signs
Know when you or someone around you is severely dehydrated. Severe dehydration symptoms include lack of urination or dark urine, rapid heartbeat, dry skin, sunken eyes, confusion, and fever or chills. Get medical help immediately for a combination of these symptoms, as consuming water orally may not be safe. Severe dehydration most often occurs following a long bout of vomiting or diarrhea. Don’t forget to keep your pets hydrated and cool as well.
We have shifted PCR’s dates to April, in the hopes that the weather will be cooler than June, but in California, especially with climate change, we have to be prepared for heat any time of the year. So be heat-wise and stay hydrated!