Hydration
Hot summer months and more activity outside means more
sweating and water loss which puts us at risk for dehydration. Whether you are a high level athlete or
simply trying to feel energized and alert throughout the day, staying up on
hydration remains very important. Some
potential effects of dehydration include:
·
Dry mouth
·
Sleepiness/tiredness
·
Dry skin
·
Headaches
·
Constipation
·
Dizziness/lightheadedness
·
Muscle cramps
·
Reduced athletic performance
·
Increased risk for injury
Some general guidelines and takeaways in regards to
hydration:
·
Don’t wait until you’re thirsty to begin the
hydration process, at that point it is too late and you are already dehydrated
·
Begin hydrating throughout the day before time
spent outside or a sporting event, do not drink too much fluids immediately
before an event as it can cause stomach discomfort
·
Focus on water as primary means for hydration –
juices and sports drinks are unnecessary for most and contain high amounts of
sugar and calories
o
With that being said, if you are an athlete
participating in events lasting longer than 1 hour of intense activity, it may
be beneficial to add in some sports drinks
·
A general guideline for how much fluids to
consume per day is body weight in pounds, divided by 2, in oz
o
Ex: A 200 lb male would drink 100 oz (200/2 =
100)
·
The best way to determine how much water to
drink is by weighing in before and after exercise or sporting events. This should be done with minimal clothing.
For every pound of weight lost replace with 24 oz of fluids
o
Pre-event weight: 200
o
Post-event weight: 197
o
Pounds lost: 3 lbs x 24 oz = 72 oz of fluid
replacement
·
Monitor urine output – urination should be
frequent throughout the day with no dark yellow or brown color or foul smell
·
Most importantly – listen to your body! Any unusual symptoms of fatigue, cramping, or
dizziness are more severe side effects associated with hydration. Be proactive and prepare ahead of time, don’t
allow these symptoms to arise in the first place.
Stay hydrated!
- Dave Paczkowski, PT, DPT
