Drug Free Sport Staff Writers

Drug Free Sport Staff Writers

Wednesday, July 3, 2013

Beat The Summer Heat By Staying Hydrated

As temperatures begin to rise this summer, I think it's a good time to revisit the importance of maintaining proper hydration before, during and after exercise. Whether you are strength training in a gym or participating in a casual jog, it's important to make sure that you are consuming the right amount of water. This in turn, will help you perform at your highest level and will keep your body in a healthy state as you train. Here are a few tips to keep in mind this summer:

How much water should I be drinking?

- Due to variables such as heat, humidity, body composition and exercise intensity, it is very difficult to determine a universal amount of water that should be consumed by each individual. Since everyone is built differently, a simple way to make sure that you are staying properly hydrated is by checking the color of your urine. Whereas colorless or light yellow urine typically suggests proper hydration, dark yellow or amber-colored urine could be a sign of dehydration.

- According to the American Council on Fitness, the following basic water intake guidelines are suggested for individuals performing moderate-to-high intensity exercise:
  • Drink 17 to 20 ounces of water 2 to 3 hours before you start exercising
  • Drink 8 ounces of water 20 to 30 minutes before you start exercising or during your warm-up
  • Drink 7 to 10 ounces of water every 10 to 20 minutes during exercise
  • Drink 8 ounces of water no more than 30 minutes after you exercise
What are some signs of dehydration?

- Dark yellow or amber-colored urine
- Nausea or dizziness
- Vomiting
- Muscle Cramps
- Heart palpitations
- Dry mouth or sticky saliva
- Mental confusion
- Weakness
- Loss of consciousness

Severe dehydration or heat illness can be very serious and sometimes life threatening. If you or a teammate experiences any of the above symptoms, seek medical attention immediately.

Are there any sites that I can check out to learn more about staying properly hydrated this summer?

- http://www.mensfitness.com/training/pro-tips/the-fit-5-hydration-for-athletes
- http://sportsmedicine.about.com/od/hydrationandfluid/a/ProperHydration.htm
- http://www.eatright.org/Public/content.aspx?id=7084

As you continue your off-season workouts this summer, remember to eat right and stay HYDRATED. Proper hydration is one of the most important aspects of performing healthy physical activity and ensuring that your body is able to perform at its highest level.

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