Stay Hydrated This Summer
Posted on May 01, 2015
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!
Our PT Services
Let us help you treat the problem, not the symptoms with pain management and rehabilitation services.
Endurance athletes are trained to go the distance, and we're here to help you get there!
Our staff will create a rehab program to ensure that your treatment fits the type of injury you have sustained.
We offer vital physical therapy rehabilitation process with a friendly atmosphere and measurable improvements of workers who are injured.