Exercise in hot weather is a welcome respite from winter, but summer workouts bring their own challenges, including dehydration.
For most people, 64 ounces of water for good health are recommended each day, but this varies depending on the level of activity, climate and individual needs, according to a sports medical doctor Hallie Zwibel, DO
However, according to data from the Disease Control and Prevention Centers, American adults on average daily water consumption of only 44 ounces, while children and adolescents have only 23 ounces on average.
Dehydrated is more than just feeling thirsty-it indicates that your body does not have enough water to function properly. It is important to hear your body signals and adjust water intake based on factors such as level of activity and weather conditions. ”
Hallie Zwibel, Do, Dean Assistant and Director of the Center for Sports Medicine at the Medical School of the New York Institute of Technology
Signs of severe dehydration include extreme thirst, dark urine, dizziness, confusion and fast heartbeat, according to Zwibel. “If you experience these symptoms, drink water immediately and seek medical care if the symptoms persist,” he said. Chronic dehydration, or when dehydration occurs for longer periods, may indicate severe underlying health issues such as diabetes, kidney problems or certain medications that affect the balance of your body fluid, he added.
Zwibel stressed that while electrolyte packages can help replenish basic minerals lost through sweat, they should not replace daily water intake. Water with electrolyte should be consumed in addition to the daily recommended amount.
For people aged 21 and over, alcohol can also contribute to dehydration because it bends the body of fluids, Zwibel said. “To neutralize these results, I recommend that you have a glass of water every 30 minutes, which will constantly help to make up for any lost liquids,” he said.
“This summer, whether you are playing an outdoor sport like pickleball or beach volleyball, or directing for a run, it is necessary to stay hydrated by drinking plenty of water before, during and after the activity,” Zwibel said.
The doctor noted that sunscreen, a hat and open clothes can also protect against the rays of the sun and reduce the risk of overheating, while regular shade breaks can help you stay cool and maintain it safely. “On the hottest days, try to plan your workout or activity for early morning or evening when temperatures are cooler,” he added.
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