The summer heat can get intense and because of that, it’s important to stay safe and stay hydrated. Whether you are playing in the pool, out for a walk, or enjoying a hike on a lovely nature trail near your home, always make sure to have adequate hydration.
This is especially important after bariatric surgery. For 99 percent of our patients, we use laparoscopic surgery to perform gastric sleeve, gastric bypass, and the duodenal switch. This means less recovery time and returning to day-to-day activities that much faster.
However, post-surgery you will not be able to intake as much water, at one time, as you were able to pre-surgery. You will need to make sure you are taking constant, small sips, throughout the day to ensure that you are able to intake 96 ounces of hydrating fluids daily. It is also recommended to add electrolyte beverages when the temperatures rise.
Gatorade/Powerade/Vitamin Water Zero and Propel are all perfect and will help prevent muscle cramps, starry vision, fatigue, etc. If you decide to spend time outside for any length of time, this lack of water intake could lead to heat-related illnesses and rising body temperatures.
Even six months or a year after a procedure, avoiding dehydration in extreme heat or heat waves could prove difficult. As the temperature rises during those hot summer months in Oklahoma, make sure to consult with your surgeon, dietitian, or exercise physiologist before taking on the heat.
Here are some tips on how to stay hydrated during hot or humid weather. Otherwise, find a cool, air-conditioned place to do your exercise.
Drink throughout the day
Your body loses water while you are asleep, so try having a serving of water before bed and right when you wake up. In addition, drink before you are thirsty. By the time thirst sets in, you’re already dehydrated. Carry a bottle of water with you throughout the day and take sips of it throughout.
This is especially true after bariatric surgery. Because the amount of water your body can handle in one sitting will be much less, you won’t be able to “catch up” by gulping down or drinking water in large quantities. If you get distracted and forget to drink, set a timer to help prompt you to take a drink.
Log your intake
For many people, logging and tracking how much fluid they consume each day is very helpful. You can use an app if you plan to be outside enjoying the weather, or simply create your own chart and log your intake when you get home. The point is to keep yourself accountable and ensure you are doing what it takes to stay hydrated and healthy.
Know the signs of dehydration
Taking care of yourself during the heat is important and that means you should know the signs of dehydration. These include feeling thirsty, nauseous or dizzy, having a rapid heart rate or headache, or having dark, concentrated urine. If you don’t pay attention to what your body is telling you, medical attention could be needed.
Avoid beverages besides water
Certain beverages should be limited when you are trying to meet your fluid goal for the day. That includes avoiding bubbly drinks. Carbonated beverages can cause gas, nausea, and upset stomach.
Not to mention, many carbonated drinks like soda are high in sugar and calories and will not help you with your weight loss goal. Even coffee is a mild diuretic, leading the human body to expel sodium and water faster than normal. However, as long as you are able to consume your 96 oz of fluid daily, occasionally coffee/tea is fine, as long as you aren’t experiencing any dehydration symptoms.
Your hydration is an important part of your overall health and well-being. On those summer days when the temperatures are climbing, find a place to stay cool. The WeightWise staff is more than happy to help outline certain exercises that can be done from the comfort of your home.
In high temperatures, it can be difficult to stay on task. That’s why each client is assigned a patient advocate – a personal cheerleader. When the going gets tough, call your advocate for the encouragement you need to stay on target. Contact our team at WeightWise or watch a free online seminar if you have questions about starting your weight loss journey!