Hydrate... It Ain't No Joke!

Wow! Summer heat and humidity has hit full force and the effects can zap you quickly. Trust me... I just experienced this over the past few days and it is not fun! This time of year everyone should be ramping up their fluids. Wither you are training outdoors or stop in at the gym, the weather will cause you to loose more fluid. Be mindful to hydrate and replenish fluids regularly.

What does water do for my body? Water comprises 50% to 70% of body weight and is the single largest component of the human body. Water has many important functions: regulating body temperature, protecting vital organs, provides a driving force for nutrient absorption, and maintains blood volume just to name a few!

So... how much should I drink? I follow this rule for average fluid intake: Drink half your body-weight in ounces. For example, if you weigh 140lbs., then you should drink a minimum 70oz. of fluid. Coffee, sodas, etc... don't count! It must be fluids that actually hydrate your body. Buy a water bottle with the ounces printed on the side and be consistent with drinking the proper amount of water.

How much should I drink during outdoor activities? During exercise, especially in this heat and humidity, your body needs even more fluid to function properly. If you feel thirsty, you are late in keeping up! Drink fluids with sodium during prolonged activities to avoid hyponatremia. Here is the rule to follow when exercising, working outdoors, or excessive sweating: 1. Drink 17-20oz prior to activity. 2. Every 10-20 minutes, drink 7-10oz. 3. Post-activity, drink 16-24oz. for every pound lost. Especially if you are training outdoors, you should weigh yourself before and after exercise, then hydrate according to weight loss.

Why hydrating ain't no joke? Most people function in a mild dehydrated state, placing unnecessary strain on their bodily systems. Add sweat loss to this mild state and you quickly can enter into the danger zone. Loss of only 2% causes mild dehydration, 5% causes physical effects, 10% can cause severe disorders, and 10%+ can cause death! Click here to learn the symptoms of dehydration, ranging from mild to severe.

How are you going to lose your weak and find your strong if you are dehydrated? Don't mess around with your water intake, it ain't no joke!

Resources:
Ace Essentials of Exercise Science
Mayo Clinic
www.symptomsofdehydration.com