Dehydration can be a risk of intense exercise, lengthy exertion in the heat, and illness that causes vomiting and diarrhea. Anyone can be vulnerable, and experienced athletes are as much at risk as anyone else. Therefore, preventing dehydration and staying hydrated during illness or exercise are very important. The consequences of dehydration can be mild to severe, at worst including brain swelling and seizures. The following are some of the top tips for staying hydrated.
Tip #1: First of all, avoid alcohol and caffeine when you are exercising, spending time outdoors in the heat, or sick. Both of these substances are diuretics, which purge the body of fluids. Alcohol blocks the release of a hormone that helps the body reabsorb water, so instead, the kidneys secrete the water as urine. Just a small amount of alcohol can cause the body to void several times that amount of urine - in other words, causing the body to lose more fluid than it takes in.
Tip #2: Drink plenty of water, but don't overdo it. Eight ounces of water is typically enough to replenish the water a persons loses in sweat during a 20-minute workout. Sipping water is also very important for people who are ill with a cold or flu that causes sweat or even mild diarrhea. compression However, it is possible to drink too much water. Drinking more fluid than the body loses naturally can induce a condition known as hyponatremia, which occurs when the water in the body dilutes the sodium in the blood.
Tip #3: A longer, more intensive workout or an illness that involves repeated vomiting or diarrhea requires replacement of electrolytes. These are substances in the body that carry an electrical charge and are necessary to keep the body healthy. Electrolytes include sodium, potassium, calcium, and magnesium, among others. An electrolyte drink is specially formulated to replenish these substances. According to research at compression clothing, hypotonic sports drinks, which are low in sugar, are most quickly absorbed by the body and will rehydrate the body faster than high-sugar energy drinks.
Tip #4: Be aware of the signs of dehydration. While some people experience symptoms such as weakness and dizziness, others may be unaware that they are becoming dehydrated. Infants and small children may be unable to communicate their symptoms to adults. One thing to check is the color of urine. Clear or light yellow urine usually indicates that the body is well-hydrated, while dark yellow or orange-colored urine could be a sign of dehydration. It is also helpful to pinch the skin on the back of the hand to see how quickly the skin flattens out. If it takes longer than usual to return to normal, that could be a sign of dehydration.
Tip #1: First of all, avoid alcohol and caffeine when you are exercising, spending time outdoors in the heat, or sick. Both of these substances are diuretics, which purge the body of fluids. Alcohol blocks the release of a hormone that helps the body reabsorb water, so instead, the kidneys secrete the water as urine. Just a small amount of alcohol can cause the body to void several times that amount of urine - in other words, causing the body to lose more fluid than it takes in.
Tip #2: Drink plenty of water, but don't overdo it. Eight ounces of water is typically enough to replenish the water a persons loses in sweat during a 20-minute workout. Sipping water is also very important for people who are ill with a cold or flu that causes sweat or even mild diarrhea. compression However, it is possible to drink too much water. Drinking more fluid than the body loses naturally can induce a condition known as hyponatremia, which occurs when the water in the body dilutes the sodium in the blood.
Tip #3: A longer, more intensive workout or an illness that involves repeated vomiting or diarrhea requires replacement of electrolytes. These are substances in the body that carry an electrical charge and are necessary to keep the body healthy. Electrolytes include sodium, potassium, calcium, and magnesium, among others. An electrolyte drink is specially formulated to replenish these substances. According to research at compression clothing, hypotonic sports drinks, which are low in sugar, are most quickly absorbed by the body and will rehydrate the body faster than high-sugar energy drinks.
Tip #4: Be aware of the signs of dehydration. While some people experience symptoms such as weakness and dizziness, others may be unaware that they are becoming dehydrated. Infants and small children may be unable to communicate their symptoms to adults. One thing to check is the color of urine. Clear or light yellow urine usually indicates that the body is well-hydrated, while dark yellow or orange-colored urine could be a sign of dehydration. It is also helpful to pinch the skin on the back of the hand to see how quickly the skin flattens out. If it takes longer than usual to return to normal, that could be a sign of dehydration.
Twitter
Linkedin