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Staying Hydrated

Ok people-Record breaking temperatures are due to persist well into next week! I’ve said it before and I’ll say it again- HYDRATE, HYDRATE, HYDRATE! Please!!

If you don’t drink enough fluid:

  • Your body temperature and heart rate can rise.

  • You can feel more fatigued than usual.

  • You may not be able to think clearly.

  • Your body’s functions can slow down.

  • Your performance in sport or exercise may not be as good as it could be. The impact is even worse when you’re active and dehydrated in hot conditions.

The amount of water you need depends on a range of factors- such as climatic conditions, your health, your clothing, your exercise intensity and duration.

Plain and simple-if you feel thirsty, you are probably already dehydrated.

Another good test of dehydration is the color of your urine. If it’s pale and clear it means you’re well hydrated. The darker it is, the more fluid you need to drink.

Dehydration occurs when your body’s water content is too low. Here are some body signals that indicate you haven’t had enough fluid:

  • fatigue

  • mood changes

  • slow reaction times

  • dry nasal passages

  • dry or cracked lips

  • muscle cramps

  • headaches

  • weakness

  • confusion

  • hallucinations.

If you experience any of these symptoms, increase your fluid intake quickly!!

What about when I exercise?

Water is the best drink to satisfy thirst and replace fluid lost during exercise. Drink water before you start exercising, too. If you’re going to be gone for more than 30 minutes take at least 8oz with you to drink while exercising. Gage your thirst level upon return for additional replenishment.

Water boasts a huge list of benefits. It’s natural, free and readily available!

Some athletes use sports drinks that contain electrolytes and carbohydrates. Sports drinks may be useful if your activity is moderate to vigorous in intensity for more than 60 minutes. Caution: sports drinks can be high in sugar, so consume them only if necessary.

Remember that fruit and vegetables contain a high proportion of water, so a fruit snack (such as oranges) can help your fluid replacement as well. Or make that cucumber water for a double whammy- great snack and added hydration!

What NOT to drink:

  • Avoid “energy” drinks, soft drinks or juice. These are usually high in caffeine and carbohydrates and low in sodium.

  • Why avoid caffeine? Caffeine is a diuretic (this means it makes you pass more urine, and you lose more fluid). That is the LAST thing you need on a hot summer day!

One last tip…get out early or after the sun has set. If it’s simply too much, resort to an indoor routine. If you need some ideas please reach out. We don’t want extreme temperatures to throw us off our exercise routines!

Stay well!




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