Hydration

Summer is in full swing and the heat and humidity are vicious! Hard to believe it really wasn’t that long ago that we were all freezing and wondering when winter was going to make its exit. So in dealing with the summer sun, we all need to adequately hydrate in order to help our bodies compensate.

According to the American College of Sports Medicine, to avoid dehydration, active people should drink at least 16-20 ounces of fluid one to two hours before an outdoor activity. After that, you should consume 6 to 12 ounces of fluid every 10 to 15 minutes that you are outside. When you are finished with the activity, you should drink more. How much more? To replace what you have lost: at least another 16 to 24 ounces (2- 3 cups).

One way to make sure you are properly hydrated is to check your urine. If it’s clear, pale or straw-colored, it’s OK. If it’s darker than that, keep drinking!

Beer and caffeinated beverages, such as coffee, teas, and colas, are not recommended for optimal hydration. These fluids tend to pull water from the body and promote dehydration. Fruit juice and fruit drinks may have too many carbohydrates, too little sodium, and may upset the stomach. If you’re going to drink fruit juices while exercising, you may try diluting them with 50 percent fruit juice and 50 percent water first.

Dehydration can lead to heart dysrhythmias, muscle cramping, exhaustion, headaches, blurry vision, and confusion. Keep the water handy and keep it flowing. It’s hot out there.

Stay safe Jasper!