The CDC suggests it is important to drink 16 to 32 ounces of fluids each hour to avoid dehydration. It is important to not wait until you are thirsty to drink water. Beverages that will help you cool off and hydrate your body include water and sports drinks. Try to avoid beverages that contain high amounts of sugar because they can further support dehydration. Sports drinks can be helpful in moderation, but should be consumed within serving size guidelines because heavy consumption will add excess calories to your diet due to the sugar (CDC, 2017).
Click here to learn more on how to avoid Dehydration and Heat stress.
A Blood Alcohol Concentration (BAC) of 0.08 is the legal definition of drunk if you are over 21 and 0.02 if you are under 21. If you have a BAC of 0.02 you will have impaired concentration and may be unable to focus on moving objects or multitask. A BAC of 0.05 will cause you to have some loss of small-muscle control and take longer to respond to emergencies. A BAC of 0.08 will cause impaired speech, balance, vision, reaction time, and the ability to swim safely. These effects are heightened by sun exposure and heat which is why you may be at higher risk even if you do not have much to drink.
Other important things to consider this Fourth of July and all Summer:
- Take breaks from the sunlight. Give your body a break by spending time indoors or in the shade.
- Apply sunscreen of 15 SPF or higher if you are exposing your skin to the harsh summer sunlight for extended periods of time. Also consider wearing wide brim hats and sunglasses to protect yourself from the sun’s rays.
- Wear loose fitting and light clothing to avoid overheating.
- Pace yourself and do not drink in excess. The CDC recommends a safe number of drinks to consume a day is: 2 drinks a day for men and 1 drink a day for women.