by Fitz
The emphasis trainers, coaches and medical personnel put on constant hydration is not a fruitless endeavor. Water is literally our lifeline to functioning. Not only important while we’re engaged in sports and fitness activities, but in our every day life as well. Our bodies are composed of ---% water and can not maintain proper function without our help of replenishment. Everything does better when properly hydrated. Muscles, bones, organs, skin to name a few.
I encourage everyone to at minimum stick to the FDA’s recommendation of 64 oz. of water per day. And that is only enough on the days which you do not exercise.
I suggest you create a minimum water schedule and stick to it. Creating great habits will ensure you always remain properly hydrated and never slip in to a dehydration danger zone.
Hydration Habits:
Buy a few water bottles; keep one in your house, office, and gym bag.
Keep a full bottle with you throughout your day, especially at the gym.
Drink at least 8 oz. directly before you begin exercising.
Drink at least between 4-8 oz. for every 15 minutes of exercise.
Drink 16 oz. for every pound of weight lost during your workout.
Always order water with meals, even if you compliment it with another drink.
If you drink alcohol beverages, have at least two 8 oz. glasses of water in between each. Alcohol is a diuretic, quickly causing dehydration.
Never allow yourself to become thirsty. By that time, you are already feeling mild effects of dehydration.
Trainers Tip:
Just because you do not see or feel sweat does not mean it isn’t there. Extreme cold or heat can evaporate sweat before you feel it. Sweat can also go unnoticed in the pool or ocean. Don’t be fooled. If you are working, playing, or exercising .... you are losing water. Replenish it!
Dehydration Danger Zone:
Dehydration can lead to heat illness, which is one of the most preventable sports injuries. By the time you are thirsty...you are at risk. Here are some of the warning signs and symptoms to be aware of.
Dizziness and light headedness are often one of the first signs. This reduces blood pressure and depletes vital organs of much needed blood.
Dark urine is a signal. Aim for clear urine by drinking tons of water.
Muscle cramps may occur in one or many muscles once dehydration begins. Progressively getting worse.
Nausea and headaches are common. Tingling feelings in the arms and back are other symptoms leading to overwhelming fatigue.
Cold, clammy skin or a high body temperature are signs for extreme alarm as they can be a sign of heat exhaustion. Hot, dry skin may mean heat stroke. Seek medical treatment immediately. Call 911 and get help fast!
Trainers tip:
The summer of 2001 proved to be a nightmare for the NFL and NCAA football teams. In three different situations, three young, athletic, and vibrant men died to circumstances revolving heat exhaustion. Dehydration is no joke! If it can happen to Corey Stringer, A-Ross and .... it can happen to you.
Water is literally a life saver. Make it a habit. In extreme weather or stress situations......you can not consume too much!
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