Are You Hydrated?
Spring is here and higher temperatures andpeople exercising outside.It is important to addressan important safety concern when out in the sun.....HYDRATION!!!Being properly hydrated while exercising outside can help prevent the risk of a heat related illness. Here are many points to consider before you go outside. Check the weather Before exercising outside, check the weather report forthat day. Not only do you want to look at the temperature, you want to look at the humidity as well. When the humidity is high it can be very difficult to cool down. Your body cools down by sweating. When humidity is high, it is hard for your sweat to evaporate. Consider these Points
The higher the temperature, the more you sweat.
The harder you work out, the more you sweat.
Larger people sweat more. Men generally sweat more than women.
The longer the workout, the more fluid loss.
Hydration Status A way to tell how hydrated you are is to look at the color of your urine. Urine color is a great indicator of hydration status.
Light Yellow or Lemonade color: Hydrated
Dark color or color of Apple juice: Dehydrated
Signs of heat exhaustion
Heavy sweating
Muscle cramps
Fatigue
Weakness
Dizziness
Headache
Nausea or vomiting
Dark urine
Cool, moist skin
* Heat exhaustion is a serious concern and can lead to a heat stroke
Proper Hydration before exercising outside
2 hours before working out: drink 14-22 ounces of water
During exercise: drink 6-12 ounces every 15-20 minutes
After exercise: drink 16-24 ounces for every pound of body weight lost during exercise
*If you are exercising longer than one hour or are sweating heavily, a sports drink can help your body efficiently rehydrate.
Clothing and protective gear
Choose Light-colored clothes
Sweat-wicking clothes
Wear sunglasses that block UV rays
Apply water-resistant sunscreen (SPF 30 or higher is recommended)
Shenny, D. Hydrate right for physical activity. Academy of Nutriton and Dietetics. http://www.eatright.org/resource/fitness/sports-and-performance/hydrate-right/hydrate-right. Published March 23, 2015. Accessed May 4, 2015. Manore, M. Barr, S. Butterfield, G.Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition andathletic performance. JAND. 2000; 100(12):1543-1556.
