Good morning, and happy Independence Day. This morning, we're bringing you a guide for surviving the summer with tips from NPR's Life Kit. Subscribe to the Life Kit newsletter for the tools you need to get it together.
Extreme heat and hydration
Millions of Americans are under alert for dangerous heat during the holiday. Keeping cool and hydrated is essential for staying safe in extreme heat, but there are a lot of misconceptions about how to hydrate properly. A few experts set the record straight:
Photo Illustration by Becky Harlan/NPR
🥤 Not everyone needs eight cups daily. It depends on body size, temperature, activity and sweat levels.
🥤 Caffeine doesn't dehydrate you. In moderation, it provides the same hydration as non-caffeinated drinks.
🥤 You don't need sports drinks. You can replace salt and minerals lost through sweating with food.
🥤 Dark pee isn't always a sign of dehydration. It means your kidneys aren't releasing as much water to balance your water-sodium levels.
Ultimately, hydration is all about keeping water and sodium balanced in the body. Pay attention to your body's thirst signals to stay safe in the heat.
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Make this your best summer
Kaz Fantone/NPR
Whether you're traveling the globe or having a hot staycation summer, these Life Kit episodes will help you make the most of the season:
🔥 Grilling isn't just for suburban dads. Anyone can become an expert in cooking smoky, crispy meats and vegetables with this beginner guide to grilling.
🏊♀️ Maybe you'd rather hit the pool while you wait for your food. Learning how to swim will help you have more fun — and it could save your life.
☀️ Make sure to protect your skin no matter where you are. Here's how to find the right sunscreen for you.
More stories for the Fourth
John Minchillo/AP
There were an estimated 10,200 fireworks-related injuries last year. Nearly three-quarters of them took place in the month around the Fourth of July. If you're lighting fireworks tonight, follow these best practices from the National Safety Council to stay safe.
🎇 Fireworks shows leave behind a blanket of smoke, just when America's air quality is already at its worst. Some cities are turning to drones or lasers for their light shows this Fourth.
You've got the fireworks. You've got the grilled meats. Don't neglect your playlist! NPR Music's Stephen Thompson shares his picks for a perfect Independence Day barbeque playlist.
For immigrants, the holiday can bring up mixed emotions. 🎧 On All Things Considered last year, six immigrants discussed what the Fourth means to them and how that meaning has evolved over the years.
Americans eat nearly 150 million hotdogs while celebrating July 4th. The iconic sausage was brought to the U.S. by immigrants in the 1800s. Learn about the weiner's history, evolution and the wide range of toppings you'll find on a dog nationwide. (via 1A)
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