Dehydration

During the summer it is a nice time to go outside for a run, play basketball, baseball, tennis or some type of physical activity. The most important part of running or exercising in the hot weather is to take in enough water so you don’t become dehydrated. Dehydration occurs when the body loses more fluid than what is taken in.

Our bodies are made up of over 75% water, it is the most important nutrient.  When we sweat in the beastly hot weather we lose fluid through sweating, and when we exercise in the heat we lose even more fluid, and it has a great effect on our aerobic endurance. It is important to always to have a drink handy (water or sports drink) in the hot weather, especially when exercising in the heat. Before your exercise makes sure you hydrate yourself and take in enough water. The daily recommended amount of water is 8-10 glasses, since I exercise regularly I take in a little extra due to the amount I lose during exercise as a result of sweating.

Some of the common signs of dehydration are dizziness, weakness increases, loss of energy, increased thirst. If at any point during your exercise in the hot weather you should discontinue and make sure you stop and rehydrate yourself. Dehydration may even lead to a heat stroke which can be life threatening. This is common among football players during summer camp due to the amount of fluid they lose during practice.

When our bodies sweat as a result of exercise we lose electrolytes (Sodium, Potassium, Chloride, Magnesium, and Calcium). The electrolytes provide an electrical charge for our bodies that help us rehydrate. Sports drinks (Gatorade, Powerade, Vitamin Water etc.) are the perfect way to replenish our thirst and also to restore these essential minerals.

Sports drinks should not be confused with energy drinks. In fact energy drinks contain caffeine, guarna and other herbal supplements which can have negative effects on the body including dehydration. The Caffeine consumed is a diuretic so it actually causes your body to clear out more water than the amount that is taken in. Another important diuretic worth mentioning to avoid in the hot weather is alcohol.

As the summer’s heat wave continues be sure to keep yourself safe and hydrated, and make sure you consume enough water daily to prevent dehydration.

~ D.izz