Are You Drinking Enough Water To Avoid Dehydration?
You, yes even YOU can suffer from dehydration during your favorite outdoor bootcamp or Saturday long run. As temperatures rise in warmer months, you're likely to sweat a lot more than usual during your daily physical activities. Because of this increased sweating, it's really, really important that you fill your body with fluids before, during, and after your workout.
Why? Well sweating is literally water leaving the body and if water isn't replaced, you'll eventually become dehydrated. Check out these fast facts via the Mayo Clinic to help you stay hydrated.
What is dehydration?
Dehydration occurs when you use or lose more fluid than you take in, and your body doesn't have enough water and other fluids to carry out its normal functions. When there isn't enough water to replace what's lost throughout the day, your system literally dries out. If you don't replace lost fluids, you will get dehydrated.
How do I know if I'm dehydrated? What are the symptoms?
Mild to moderate dehydration is likely to cause:
- Dry, sticky mouth
- Dizziness, headache or lightheadedness
- Dry skin
Severe dehydration, a medical emergency, can cause:
- Rapid heartbeat and rapid breathing
- Shriveled and dry skin that lacks elasticity
- Little or no urination
- Sunken eyes
- Low blood pressure
How Can I Avoid Dehydration During A Workout?
1. To prevent dehydration, drink plenty of fluids the day before and throughout the day you have an intense workout planned.
2. Drink water throughout your workout to replenish fluids (See message about over-hydration below)
3. Eat a lot of fruits and vegetables: High-water-content fruits and vegetables can help you stay hydrated. Our favorites are cucumber, spinach, watermelon, strawberries, and broccoli.
What About Over-hydration?
Key words: electrolytes - salt & potassium. Too much water can lead to bloating and discomfort. It can also lead to the water content of the blood-stream being too high and the percentage of electrolytes being too low. Choose sports drinks or electrolyte supplements during strenuous activity to avoid over-hydration.