Know your risk of dehydration and stay safe in the hot summer
Our body is composed of more than 60% water, so it is important to hydrate properly every day. In the hot summer, when you sweat a lot, keeping enough fluids can be more challenging.
When you are dehydrated, your body cannot expel toxins and support organ function, especially the heart. Proper hydration is also essential for muscle function.
How do you know you are dehydrated? Experts say that thirst is not actually the best indicator. They say that when you are thirsty, you are already dehydrated.
The color of your urine is Better meterWhen it is yellow instead of clear, you need to drink plenty of water.
Symptoms of dehydration include thirst, headache, constipation, fatigue, weakness, dizziness, cramps, vomiting, and swollen feet.Severe dehydration can cause heart disease.
The best way to hydrate
water It is always the healthiest beverage choice, but low-calorie sports drinks or some coconut water can also provide the moisture you need. Fresh fruits and vegetables are also good sources of water.
Just don’t just drink sports drinks. Nutrition experts say that too many of them can be harmful to your health. Also avoid drinking alcohol and caffeinated beverages, such as coffee and soda, which are natural diuretics that can drain fluids from the body.
When you are dehydrated, juice can aggravate any stomach problems you experience, such as diarrhea, so be sure to dilute the juice so that your drink contains 50% water and 50% juice.
This American College of Sports Medicine It is recommended that you consume at least 16 to 20 ounces of liquid Before any outdoor activities, One to two hours in advance. During the activity, you should also consume fluids regularly.
Then, replace any liquid you have lost.according to American Heart Association, It takes a pint of liquid to replace the lost pound.
Is excessive hydration also dangerous? Sports medicine experts say yes. They warn that when you drink too much alcohol, you will develop hyponatremia, in which case excessive hydration can cause a sharp drop in blood sodium levels.
It is important to understand your body and how much fluid it needs in different environmental conditions such as extreme heat.
The general rule of thumb has always been to drink about 8 cups of 8 ounces of water a day for proper hydration, but everyone’s needs are so different that they cannot follow the “one size fits all” rule.
Sports scientist Tamara Hew-Butler wrote in a recent review article Voice of Philadelphia There are three factors that best determine a person’s water needs:
- body weight. The heavier your weight, the more water you need.
- Ambient temperature. When you sweat, you lose more water.
- The level of physical activity. People who are physically active lose more water through sweat.
Certain drugs and the number of layers of clothing a person wears can also affect their sweat output.
This U.S. Centers for Disease Control and Prevention It is recommended that athletes calculate sweat rate (perspiration rate = weight before exercise-weight after exercise + fluid intake-urine output / exercise time (in hours)) to more accurately determine their loss during training and competition Liquid volume.
If you lose more than 2 liters/hour. Then you need to add more water. The trainer said that weight also needs to be considered. The sweating rate is 1.5L/hr. It will still be considered high among smaller athletes.