After several weeks of hearing myself and other people complain about the weather not cooperating to allow for our favorite activities, the summer heat has officially descended upon us.
I thought I would take this chance to send a reminder to make sure you are properly hydrated to reduce the risk of heat exhaustion or heat stroke. Adequate hydration can also decrease fatigue and chances of poor performance in your events.
Here are a couple of quick tips:
1. Make sure to drink plenty of fluids (a sports drink can help increase fluid retention and prevent dehydration) the day before strenuous exercise. Drink at least 8 cups (64 oz.).
2. Slowly drink 2-3 cups of fluid a few hours before activity and another 1-2 cups just prior.
3. During exercise, it is important to continue to drink 1/2-1 cup for every 15 minutes. This number may need to increase if you sweat excessively.
For most people who exercise at a low-moderate activity level, water or flavored water is sufficient. For those who exercise more than an hour or sweat heavily, supplementing with a sports drink is a good idea. A sports drink provides about 40-100 calories from carbohydrates to help improve fluid absorption.
I hope this information if helpful. Just remember to use common sense as well and limit outdoor activity when the temperature and heat index get too high.Share on Facebook