The heat is on. It’s summertime! It has been extremely hot these past few weeks, but it is time to get outside to run, bike, swim and do anything else outdoors we can imagine. It is even a great time to sit in the sun and watch your favorite sporting event. What you may have noticed while you are doing all of these wonderful activities is how thirsty you have become. If you have become thirsty your body has already lost 1-2% of its fluids, about 1-2 liters of body water. Yikes! What are we going to do about this?
Given more than half of the human body is composed of water and this water provides an integral role in many bodily functions necessary to sustain life, the first thing we want to do this summer is pre-hydrate our bodies. We can do this by drinking 16-32 ounces of fluid before activity. Then we want to keep drinking fluids throughout our activity, about 16-20 ounces every 10-15 minutes. Finally we need to drink about 20 ounces of fluids for every pound of body weight lost during the activity.
Here are some signs of dehydration you may experience this summer:
• Fatigue
• Loss of appetite
• Flushed skin
• Heat intolerance
• Light-headedness
• Dark colored urine
• Dry cough
• Headaches
• Muscle cramping
How do we know how much water we are losing with any given activity in the summer heat? If you weigh yourself before and after an activity this will give you a good estimate of how much fluid loss you experienced. These weights must be taken without clothes on to be accurate. Keep in mind that over one percent loss in body weight indicates dehydration while over a five percent loss in weight
indicates severe dehydration.
% Body Weight Change
Well Hydrated -1 to +1%
Minimal Dehydration -1 to -3%
Significant Dehydration -3 to -5%
Serious Dehydration >5%
Remember, dehydration can lead to some serious issues for the body including, heat stroke and heat exhaustion. Signs of these more advanced conditions include flushed skin, chills, tingling in extremities and the inability to sweat. Emergency medical attention should be given to those suffering from these symptoms.
Now be sure you are drinking the proper
fluids this summer. Alcohol and carbonated beverages are fine in moderation but the body does not tolerate them well during summer activities in the heat and sun. It is best to hydrate with water and the occasional sports drink. Sports drinks are good for replacing chemicals such as sodium and potassium lost during activity as well as the fluids. During heavy exercise, alternate water with the sports drink for optimum hydration.
By taking these hydration steps hopefully your summer will be more enjoyable. Have a great summer!
We here at Life Care of Estero are here to improve the health of the community for which we serve. As part of this vision, we provide a team of highly skilled Physical, Occupational, and Speech Therapists and the latest in cutting edge rehabilitation technology such as the AlterG anti-gravity treadmill and the Biodex balance system to help you regain your independence and facilitate you reaching your personalized goals. Please call our outpatient rehabilitation department at (239) 495-4046 if you have any questions or think we can help you maintain your functional independence.
Source: “Selecting and Effectively Using Hydration for Fitness” American College of Sports Medicine
239.495.4000 | 3850 Williams Rd. | Estero, FL 33928 | www.lifecarecenterofestero.com