4137 Boardman-Canfield Rd., Suite 104
Canfield, OH 44406

(330) 286-3850

Stay Hydrated This Summer

Staying properly hydrated is a very important, yet oftentimes overlooked, aspect of physical health and activity. The goal of daily hydration is to minimize dehydration without over-drinking. Hydration needs vary among individuals, but there are simple principles we can all follow to satisfy our daily needs. The Center for Physical Health wants to be sure you are on top of your hydration with these simple tips provided!

An overall indicator of hydration status is the color of your urine first thing in the morning. Lemonade colored urine is a sign of appropriate hydration while dark colored urine indicates dehydration. The best way to prevent dehydration is to be aware of the warning signs. Oftentimes, individuals mistake hunger for thirst, noticing signs of dizziness and increased weakness. Next time, try drinking a glass of water and seeing if this helps. Other signs of dehydration include: thirst, headaches, flushed skin, premature fatigue with activity, increased body temperature, and decreased exercise capacity.

For those who are susceptible to dehydration with activity, the simplest way to maintain normal hydration status is to measure body weight before and after exercise. The greater the dehydration, the greater the aerobic exercise performance decrement. The American College of Sports Medicine stated that dehydration to between 3-5% loss of body weight may be tolerated without a loss of maximal strength. When greater dehydration occurs, >6% of body weight, sustained exercise lasting longer than a few minutes deteriorates. Active individuals should drink at least 1 pint of fluid for each pound of body weight loss. Sport drinks with a 4:1 carbohydrate to protein ratio (ie: low-fat chocolate milk, Accelerade, Endurox) are appropriate for athletes who engage in moderate to high-intensity activities lasting over an hour.

With the summer weather approaching, you need to be sure you are replenishing your body’s needs. Try these tips to increase your daily intake and avoid becoming dehydrated:

  • Always have a water bottle with you. Once it is empty, you can refill it multiple times throughout the day.
  • Try adding some flavor to your water. Try adding slices of lemon, lime, or strawberries into your waters. Herbal teas (hot or iced) can assist in increasing your daily intake, too.
  • Be sure to drink often throughout the day. Taking sips of water will add up throughout the day, so be sure to drink regularly!

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Helping You Cross Your Finish Line

Center for Physical Health

We are committed to your long-term health and well-being. Explore our clinic on the following pages, and discover all the benefits you'll enjoy as one of our treasured clients. We will soothe all your aches and pains while restoring function to your life. Just don't think of our services as a therapeutic remedy. Our Wellness programs and classes do have preventative advantages, as well. Enhance your health and improve your performance with our holistic treatments. In addition to physical therapy, rehabilitation, and massage, we also offer functional capacity evaluations and disability screenings.

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Contact:

Center for Physical Health

4137 Boardman-Canfield Rd., Suite 104
Canfield, OH 44406

(330) 286-3850

Our Office Hours

Monday 8:00-12:00, 1:00-4:00
Tuesday 1:00-7:00
Wednesday 6:30-1:00
Thursday 1:00-7:00
Friday 6:30-1:00

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