Staying Hydrated
By Fred Shelby
The summer months are upon us and the topic that is most discussed is hydration. Staying hydrated is critical for all types of individuals including children, athletes, and the general population. Although there are many different types of products for hydration, the best is good old fashion water. Water is essential to the functions of the body. Water is vital to proper digestion as well as mental awareness.
Water is very important to the body at all times, especially in warmer weather. Water keeps your body your body cool and reduces overheating. When you exercise or participate in a vigorous activity your body generates heat. To keep your body from overheating you sweat. As sweat evaporates for your skin it cools your body. The more you sweat the lower the body’s water level. So it is very important to replace your fluid.
Dehydration happens more than you may think. If you are thirsty you are already dehydrated. Some signs of dehydration are fatigue, loss of appetite, flushed skin, light-headedness, and dark-colored urine to name a few. According to the American College of Sports Medicine, to avoid dehydration, active people should drink at least 16- 20 ounces of fluid one to two hours before an outdoor activity. After that, you should consume 6 to 12 ounces of fluid every 10 to 15 minutes that you are outside. When you are finished with the activity, you should drink more. One way to make sure you are properly hydrated is to check your urine. If it's clear or pale colored you are adequately hydrated.
Some beverages are better than others at preventing dehydration. Water is all you need if you are planning to be active in a low or moderate intensity activity, such as walking, for only an hour or less. If you plan to be exercising longer than that, or if you anticipate being out in the sun for more than a few hours, you may want to hydrate with some kind of sports drink. These replace not only fluid, but also chemicals like sodium and potassium, which are lost through perspiration. Too much or too little sodium and potassium in the body can cause trouble. Muscle cramping may be due to a deficiency of electrolytes, such as sodium and potassium.
Alcoholic and caffeinated beverages, such as coffee, teas, and colas, are not recommended for optimal hydration. These fluids tend to pull water from the body and promote dehydration. Fruit juice and fruit drinks may have too many carbohydrates, too little sodium, and may upset the stomach. If you're going to drink fruit juices while exercising, you may try diluting them with 50% fruit juice and 50% water first.
Adequate hydration will keep your summer activities safer and much more enjoyable.
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