Whether it’s swimming, hiking, sailing, cycling or some other active sport, you’ll probably be out in the sun far more often than you were during the winter months. And because the temperatures where you’re doing your activities are going to be above 70 and likely humid, you’re going to sweat.
That means that keeping hydrated is very important. Heat stroke is a potential killer, and while you’d have to be unlucky to suffer from it, it can sneak up on you. A hot day, a lot of sweat, little-to-no water consumption, and suddenly, you’re beginning to overheat. That can lead to headaches, hallucinations and such potential disasters as body organs shutting down in the most severe cases.
Keep in mind that you may not experience severe thirst as a sign your body is overheating. Some of the signs of dehydration can include loss of appetite, flushed skin, light-headedness, fatigue, and heat intolerance. Any or all of these symptoms are often subtle and can be attributed to other factors. But exhibiting these signs after a workout can spell potential trouble.
How do you know if you’re properly hydrated? Pay attention to urine color. Clear urine means you are optimally hydrated. Darker urine means it’s time to power up with more water and other quenchers.
For every pound of sweat, you will need to replenish your body with about a pint of water. It’s not uncommon for athletes, even weekend warriors, to lose five pounds or more during a vigorous workout. Don’t rely totally on sweat, either – if you’re not sweating, that can be mean you’re already badly dehydrated.
How Much Is Enough?
The respected American College of Sports Medicine recommends drinking 16 to 20 ounces of fluid one to two hours before activity. That’s followed by a suggested six to 12 ounces about every quarter hour while outside. Then, when finished, another 16 to 24 ounces of fluids are recommended. If that sounds like a lot, keep in mind that you’re losing body fluids while moving around. You need to restore the balance.
That’s why it’s important to take frequent water breaks during the course of your activities. Your body needs to maintain its electrolytes, which help fuel the critical chemical reactions that normally go on. When too much water is lost through dehydration, the body can enter the danger zone.
Small and frequent sips are your best friend. If you wait too long and then gulp down a lot of water, your body can expel a lot of the fluids as urine. You may also upset your stomach if you water bomb it.
Fortunately, there are any number of great drinks available that will keep you well-hydrated and on the go, so you can enjoy this season of summer.
Alcohol isn’t among these beverages. Your favorite adult libation actually causes you to dehydrate by killing the production of anti-diuretic hormone, which is used to reabsorb water. It can increase urination, which delays hydration. Don’t be fooled by the ads showing people high-fiving over icy tubs of beer. And if you’ve had some coffee or tea, or a few cans of cola, don’t think that will do the trick. The best hydration solutions are non-diuretic drinks that help balance your fluids.
Here are some hydrating beverages that get the job done.
Four Drinks You Can Count On
Here are four beverages that can help you drink up and get back in the game:
WATER – Yes, fish do swim in it. But it’s the essential element that restores life, and your body is composed of 90 percent of it. So by all means, keep some fresh water on hand when you’re out in the sun and drink about 34 ounces of it per hour of activity. If you’re engaging in very vigorous athletic competition, you may want to step up your consumption of more balanced and nutrient-dense beverages. But for most light athletic activity or walking, frequent sips of water will help you stay properly hydrated.
GATORADE – If it’s good enough for the Florida Gators, well, it’s good enough for you weekend warriors. Gatorade is a scientific balance of electrolytes and water, designed to quench your thirst and restore the balance in those body fluids that can go way out of whack if you sweat too much and hydrate too little. It actually was created by the University of Florida, which saw a lot of players incapacitated by the heat during workouts and games. The scientists devised a drink that was a balance of water, salt, a little sugar and lemon juice. It showed immediate results, and went on to become a staple of pro sports and your local supermarket shelves. It comes in a variety of flavors beyond the traditional lemon-lime as well.
CHOCOLATE MILK – It does a body good. Right? Yes, it’s for more than kids. This drink is not only refreshing, but it provides vital nutrients and fluids. You’ve never seen a dehydrated cow, right? Seriously, a study in the International Journal of Sport Nutrition and Exercise Metabolism claims that chocolate milk is one of the top post-workout recovery drinks. Check out the ingredients if you doubt. Carbohydrates, protein, water, calcium, sugar, sodium. It’s all ingredients your body wants to metabolize after vigorous, high-level exertion. Think of it as water-plus. Just because it tastes good doesn’t mean it’s not good for you.
JUICE: Too much sugar isn’t good, but there’s nutrition and energy in the rest of the juices. Just keep in mind that any fruit juice isn’t optimal, as they usually contain too little sodium and some of the citric acid may upset your stomach if you drink too much, too quickly. If you are going to drink juice, drink it diluted with water. A good mix is 50% juice, 50% water.
At the end of the day, keeping hydrated is crucial. So water you waiting for? Drink up!