We all know that the best way to avoid dehydration is by drinking enough fluids. What most of us do not know is that it is not always that easy to get enough fluid into out body. We often think we have enough even if our body hasn’t gotten its fill. Here are some tips that will help you avoid dehydration and overheating as a result of doing some rigorous physical activity like running, bicycling, playing basketball or tennis.
1. Before, during, and after any physical activity, drink plenty of fluids like juice, sports drinks or plain water. Drinks with caffeine like coffee, tea, or cola do not count here because they help in the dehydration process as they are diuretics–substances or drugs that tend to increase the discharge of liquid from the body. It is advisable always to carry a water bottle when you go to the gym or to a game.
2. Even if you do not feel thirsty, drink fluids on schedule. You should drink them every 20 to 30 minutes, or every hour, depending on the size of drink you take and the activity you are doing. Thirst is a sign of dehydration, so you need to drink fluids before you feel the sign.
3. You must be familiar with the symptoms of dehydration, which include flushed skin, fatigue, increased body temperature, and increased breathing and pulse rate, followed by dizziness, increased weakness, and labored breathing. If you feel any one of these symptoms, you are on your way to dehydration and must rehydrate by taking in as much needed fluid as possible.
4. What you wear also matters. Light apparel is advisable during warm, humid days. Heavy fabric will not allow sweat to evaporate easily, which is bad because it can lead to hyperthermia.
5. The color of your urine also can signal to you that you are dehydrated already. If your urine is darker after the activity, take more water to make it clear again.
The fluid in your body’s tissues and organs help protect you from from all the bumps and shakes that are part and parcel of exercise. Consume enough fluid to keep your engine running smoothly always.