HOT, HUMID AND HAPPENING — STAY HYDRATED, BOWLING GREEN

In Southcentral Kentucky, beating the heat is not just about staying comfortable. It is about protecting your health.

Whether you're putting in long hours on a job site, spending the afternoon at Beech Bend Park, hiking trails at Mammoth Cave National Park or just tending to your garden, your body is working overtime to keep cool. And when it's hot and humid in Bowling Green, which, let's face it, is most of the summer, it doesn't take long for dehydration to sneak up on you.

At Med Center Health Emergency + UrgentCare, we see the effects of heat and dehydration in our community every summer. Here is what you need to know to stay safe and feel your best.

WHY HYDRATION MATTERS

Water is involved in nearly every function your body performs. It accounts for roughly half to two-thirds of your body weight and plays a role in regulating your temperature, keeping your mind sharp, maintaining your energy, and supporting kidney function.

When temperatures climb and humidity hangs heavy, your body loses fluids through sweat faster than you might realize. If you are not actively replacing those fluids, dehydration can set in well before you feel thirsty.

HOW MUCH WATER DO YOU NEED?

There is no one-size-fits-all answer, but general guidelines from the National Academies of Sciences, Engineering, and Medicine recommend:

• About 15.5 cups of fluid per day for men
• About 11.5 cups of fluid per day for women

That includes water, other beverages and fluids from fruits and vegetables. If you're spending time outdoors in the Kentucky summer heat, whether working, exercising, or even just watching your kids play, your body needs even more water.

KNOW THE WARNING SIGNS

Mild dehydration can leave you feeling worn out, foggy, irritable, or achy. A quick way to gauge how you are doing: check your urine color. Pale yellow means you are well hydrated. Darker yellow is a sign your body is asking for more fluids.

Other common symptoms include:

• Dry mouth
• Fatigue
• Headache
• Muscle cramps

If you or someone around you experiences confusion, rapid heartbeat, vomiting, or cannot keep fluids down, do not wait it out. Seek medical care right away.

Infants, young children, older adults, and people managing chronic health conditions face a higher risk of serious dehydration and should take extra precautions.

TIPS FOR STAYING HYDRATED

Simple habits can make a real difference in staying hydrated and healthy all summer long:

• Carry a refillable water bottle and drink throughout the day, even when you're not thirsty
• Snack on water-rich foods like watermelon, cucumbers, strawberries, and oranges
• Drink more fluids before, during and after physical activity or time outside
• Go easy on alcohol in the heat, as it accelerates fluid loss
• Take breaks in the shade or air conditioning when possible

For anyone sweating heavily during prolonged outdoor activity, electrolyte beverages can help restore what your body loses, especially during illness or intense exercise.

WHEN TO VISIT MED CENTER HEALTH EMERGENCY + URGENTCARE

As the Bowling Green summer heats up, make hydration part of your daily routine for the whole family. And if symptoms get worse or do not improve with rest and fluids, Med Center Health Emergency + UrgentCare is here for you. Our emergency medicine-trained providers are available around the clock to help you feel better and get back to enjoying everything Southcentral Kentucky has to offer.

To learn more about our Lovers Lane location, visit https://euc.medcenterhealth.org/locations/bowling-green-ky-er-and-urgent-care/.