MercyOne Experts Share Tips On Staying Hydrated Ahead Of RAGBRAI

Summertime means warmer days, sunshine and spending time outdoors including at events like RAGRBAI.

As the region’s only Level II Trauma Center, dehydration is one of the many things that bring people in to the MercyOne Siouxland emergency department.

“Dehydration is one of the top summer illnesses and can impact your overall health,” said Lea Mathison, trauma and stroke program manager at MercyOne Siouxland Medical Center. “Many beverages with caffeine or alcohol in them are dehydrating. So, it’s important to focus on water.”

Mathison says it’s important to remember the one for one rule: for every standard beverage you have, you should drink one eight-ounce glass of water. So how much water should you be drinking in a day? Use the chart found here to learn more.

“Really be mindful and listen to what your body needs. Are you feeling thirsty? Have some water. Is your urine darker than usual? Drink some water.”

Mathison says you can sip sports drinks occasionally but be careful to watch how much sugar is in them.

“It’s also really important to take a break from the sun if you’ve been out there for a while. Find some shade, drink some water and you can also think about some of your food. Watermelon, cucumbers, celery and strawberries are all made up of more than 90% water. All of that can help add some much-needed additional water to your body.”

She says it’s also important to be aware of heat exhaustion and heat stroke. Drinking cool water instead of ice-cold water is better for you. Water that is too cold can lead to cramps.

If your symptoms of dehydration do not improve within an hour after taking cooling measures, immediate care should be sought by calling 911 or going to your nearest emergency department right away.