Lots of water a must during summer fun

Today might just be the hottest day of the year so far, as temperatures are expected to reach the 100-degree mark. It?s been a hot week so far, and things don?t look too good if you plan on being outdoors for the next several days.

With that said, there are still several ball games to be played this week and several teams are hitting the practice field. The Lady Pioneer soccer team is away at camp and even the Warren County High School band is taking this week to hold camp.

It seems every year when it?s time to go to camp or for some team to start practice, the temperature heats up as well.

With this kind of heat it?s even hard to get in a round of golf. But there are still those of you who refuse to let a little heat get in the way of playing or practicing.

If you?re one of those few, then there are several precautions you need to take before you head outside and a few simple rules to follow while you?re out.

First, wear light color clothing, it will not hold heat as bad as dark colors.

Next, water, water, water. Make sure you drink plenty before, during and after any outdoor activity.

Water regulates body temperature, cushions and protects organs and makes up 75 percent of muscle tissue. That?s one reason why when you sweat so much you might get a cramp.

The main concern when temperatures rise and the heat index climbs over the 100 mark is dehydration.

The body cools itself by allowing heat to evaporate from the body in the form of sweat. In one hour of exercise under normal conditions, you can lose more than a quart of water ? and that figure can double in this type of weather.

If there is not enough water in the body to cool itself through perspiration, then the body enters a state of dehydration, which can lead to heat exhaustion and heat stroke.

There are a few warning signs, such as muscle cramps, fatigue, nausea and the loss of motor coordination.

The debate over water versus sports drinks can be broken down several different ways, but water is very important to the body. Sport drinks can help replace electrolytes such as potassium and sodium, which are lost through high-intensity workouts and exercise. But your body still needs water in addition to the sports drink.

Some people just don?t like the plain taste of water, so squeeze in a few drops of lemon juice to give it a little taste.

Parents need to keep a close eye on their kids this time of year especially if they?re playing ball.

Make sure your kids drink plenty of water before and during the game.

The best thing to do is put off all activities until late in the afternoon or night. If you?re a walker, runner or bike rider, wait until the sun goes down. Moving ball games and practice times to 7 p.m. just might be a smart move this time of year, as well.

So if you?re going to fight the heat and get in a round of golf, or if you?re playing softball on the weekends, make sure you take several breaks and stay in as much shade as possible.

Drink, drink, drink. After all, the body is half water.