In many countries, during summer months heat reaches the peak. Now, with rise in temperature, there comes the increased chance of dehydration. This is greater concern for people who participate in outdoor or sports activities. Dehydration affects the heart, nervous system, endocrine system and digestion. It can also lead to orthopedic injuries. Are you surprised? But, it can be so!
An athlete loses huge amount of fluid at the time of exercise.
- There is possibility of developing heat cramps during exercise as excessive water is lost at that time. These cramps are not only uncomfortable but also are enduring and can cause change in form.
- Increase in body temperature leads to heat exhaustion. As a result of this, there can be headaches, dizziness, loss in consciousness and fatigue. These symptoms prevent your body from functioning properly and hence, can lead to injury.
How To Reduce Dehydration During Summer?
Well, it’s an easy task, provided you make prior planning. You can remain hydrated and, at the same time, enjoy your sports activities in rising temperatures. Now, let’s take a glimpse at some useful tips to stay hydrated…
- Before starting exercise drink sufficient water. Around 2 hours prior your activity, make sure you consume about 20 ounces water.
- When in outdoor activity or at the time of workout, drink lots of water. While exercising, drink 7 to 10 ounces water after every 10 to 20 minutes. You have to maintain this consistency.
- You should also drink water even after your exercise because it is essential to maintain the level of fluid intake even when the activity is completed. You should drink 8 ounces water after stopping exercise.
- Make sure you maintain a consistent level of hydration all round the day. Since your activity or workout has ended, does not mean you will not have water intake. Do you know that your body loses fluids even during rest?
- Coconut water and sports drinks provide some additional benefits as they replenish electrolytes lost during sweat. However, you should not add sugar to these drinks as it will have negative impact.
- Finally, you should listen to the needs of your body. If you experience any symptom of dehydration like muscle cramps, vomiting, nausea, headaches, dizziness or fatigue, you should immediately stop exercising.
Remember that you can prevent severe injury or illness, if you are aware of the warning signs. So, always be alert and listen to what your body says.
For more information, visit https://medstarhc.com/othopedics/