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Clear, Copious, Colorless!


Continuing with our Beat the Heat discussion, do you know what these three words relate to? Yes, urine. If you can remember these three words you are on your way to preventing any type of heat-related illness. Preventing dehydration and staying hydrated is one of the major ways we can prevent a heat-related illness.


The color of your urine is a very good indicator of how hydrated you are. The color is affected by how much fluid we are drinking and if we are drinking enough throughout the day. When properly hydrated, clear, and colorless urine, our body is able to regulate body temperature, flush out toxins, and keep our joints and muscles healthy. Adults naturally have a lower volume of water in their bodies, and also may have conditions or take medications that can increase the risk of dehydration. Couple these factors with summer heat and activities and dehydration may be the result. Dehydration can occur in any age group if you don’t drink enough water during hot weather, especially if you are exercising vigorously!

Clear - completely transparent

Copious - an abundant amount

Colorless - without any color

Symptoms of dehydration include extreme thirst, less frequent urination, dark urine, fatigue, dizziness, and confusion. It is recommended for males to at least drink 13 cups, or 101 ounces of water per day and females to drink at least 9 cups or 74 ounces per day. This needs to be increased if you know you will be in the heat or performing any type of physical activity. It is recommended to start hydrating the day before any strenuous exercise or outdoor activity in the heat and to continue drinking water throughout the activity.

Proper hydration is the key to enjoying all of our favorite outdoor summer activities. It is something we all can keep track of and maintain very easily. Let’s enjoy the summer!

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