As news stations report on the pending heat wave this weekend, please be mindful of your hydration and that of your family.

It is easy to become distracted while celebrating the July 4th Holiday and America's 250th anniversary (Semiquincentennial). Don't let the cooler full of adult beverages, sodas, or hours in the pool distract you from the three most dangerous signs of heat-related illnesses.

• Heat Cramps(mild)- painful muscle cramps and spasms
• Heat Exhaustion(more severe)- happens when you lose too much water and salt due to excessive sweating without adequate fluid and salt replacement
• Heat Stroke(most severe)- occurs when your body's heat-regulating system shuts down. Most recognized by a lack of sweating after prolonged exposure to high temperatures. This is life- threatening and requires immediate medical attention.

https://www.hopkinsmedicine.org/health/conditions-and-diseases/heatrelated-illnesses-heat-cramps-heat-exhaustion-heat-stroke

There are several ways to make drinking water more appealing to youth and adults. Below are a few recipes you can find on the Virginia Foundation for Healthy Youth's website. The Rev Your Bev website has a number of ways you can add fruit and herbs like basil and mint to water to infuse flavor. There are also recipes for adding spices like ginger and cinnamon to infuse flavor and encourage everyone to drink more water.

Select your favorite recipe and protect your family from dehydration and heat-related illness this holiday and for the rest of the summer.