Simple Hydration Tips For Your Outdoor Summer Workouts

In the midst of one of the hotter Summer seasons in the Washington D.C. metro area, the risks of heat related illness are drastically increased. The Center for Disease Control(CDC) estimates that nearly 320 Americans die every year from heat related illnesses. Add this to the fact that many people are taking their workouts outdoors for the Summer,and the potential for disaster becomes rather significant.

Now, I’m not discouraging anyone from exercising outdoors. Our
bootcampers are out there 3 days a week sweating it out in the
heat! However,there are some important factors to consider when
you’re working out in the heat and humidity that the Summer
brings. After all, no exercise program is effective if you’re
not protecting your body and staying safe!

Dehydration is usually the basis for all heat related illnesses.
When it’s severe, dehydration can cause heat exhaustion that
affects the entire cardiovascular system. Fluid is lost from
the entire body, including the bloodstream, forcing the heart
to work harder to maintain the same level of physical output.

This may only occur in extreme situations, but even mild
dehydration can cause symptoms that make it uncomfortable, and
perhaps dangerous to exercise outdoors. Some of these symptoms
include headaches,dizziness, nausea, cramping and poor
concentration, among others. To help you get the most
out of your exercise program and be able to maximize your
performance, here are some tips to ensure you stay well hydrated
during activity.

Drink fluids before, during and after exercise, instead of
trying to rapidly replace fluids during exercise only. Drinking
at intervals will provide more adequate hydration and urine
production during periods of exertion.

Account for the sweat loss that occurs during exercise when
determining how much water you should drink to replace your body’s
lost fluids. As a guideline, you should drink at least 16 ounces
of water for each pound lost during exercise. In addition, you
should consume about 8 ounces of water every 20 minutes during
bouts of higher intensity exertion.

Thirst is a poor guide for dehydration. If you’re feeling
thirsty, you’re already dehydrated! Be proactive in getting
adequate quantities of fluids prior to your workouts.

Avoid caffeine and alcohol consumption, as well as many energy
drinks. These are natural diuretics, and will increase urine
production, which will promote rapid dehydration as the body
releases fluids faster than normal. You can also monitor your
urine stream to determine if you’re well hydrated. Clear or pale
urine usually indicates adequate hydration, where as thick or
concentrated urine streams indicate dehydration.

Replace your body’s electrolytes, especially sodium and potassium.
Unfortunately, water alone does not accomplish the replenishment
of these vital substances. Sports drinks, such as Vitamin Water
will help to restore your depleted electrolytes and can also
provide a quick dose of carbohydrates to the working muscles.
Beware of drinks like Gatorade, as they are sweetened with
High Fructose Corn Syrup and other artificial food colorings.

Finally, avoid excessive water consumption as well. If water
consumption is so extreme that diluted sodium in the bloodstream
occurs, it can cause a condition known as hyponatremia, which is
rare but can be fatal. It has been known to take the lives of
several endurance athletes like marathoners. The symptoms are
very similar to those of dehydration so it can be difficult
to detect.

The point is, be aware of your hydration while you’re outdoors
in the heat that we have been experiencing. Don’t make it an
afterthought!

This is the best time of the year to get in shape and stay active
while enjoying the elements. Just be sure to do it intelligently
and safely!