Miami ranks as second-sweatiest city. Here’s how to stay hydrated in our heat
.JPG "Miami ranks as the second-sweatiest city in America, according to a waterboy.com survey. Staying hydrated, particularly when working out outside, is critical. Pedro Vila wipes off sweat after a workout at Tropical Park.")
If you’ve been in Miami the past few weeks, you’ve been sweating. I’m a lifelong Miamian and even I’m surprised how humid it has gotten so early in the summer. After reading a recent survey, I realize I’m not imagining this.
Miami ranks as the second-sweatiest city in America, according to the waterboy.com survey. West Palm Beach was Number 1, but we are a very close second.
Miami spends about 50% of the year above the heat index caution threshold. Last year we had 43 days in the extreme caution threshold, the survey found.
In the caution threshold, fatigue is possible with prolonged exposure and or physical activity. With extreme caution, heat stroke, heat cramps, or heat exhaustion is possible with prolonged exposure.
In Miami, we have 244 days a year when hydration demand is elevated. A moderate outside workout in Miami requires an estimated 24 ounces of fluid replacement per hour, according to the study. The scariest part of the study is that August is anticipated to be worse.
Staying hydrated in this extreme heat and humidity is essential. Your body best absorbs water when it is taken in small amounts over time. This means drink consistently; don’t wait until you’re so thirsty you need to drink a 16-ounce bottle in one gulp. The recommendation is to sip 8 ounces of water every 15 to 20 minutes when you are in outdoor activities.
When you are in an outdoor activity for an extended time and sweating heavily, you might require electrolyte replacement. Electrolytes are minerals such as sodium, potassium and calcium that are carried and lost in your sweat. Electrolytes move water in and out of cells and help muscles relax and contract.
Electrolyte loss is why working out in the heat can cause cramping. Low-sugar sports drinks, coconut water, or electrolyte tablets can help replace these essential minerals. We also get about 20% of our necessary fluids from food. Watermelon, strawberries, cucumber, and celery are a few of the foods that have high water content.
Sheah Rarback MS, is a dietitian nutritionist in private practice in Miami, Florida sheahr@gmail.com
