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How to Avoid Dehydration

by Gumer Liston December 30th, 2008 Diet
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waterWe 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.

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Comments 5 Responses to “How to Avoid Dehydration”
  1. Viveca says:

    Excellent info. From my own experience and research dehydration is a major contributor to fatigue and so easy and cheap to fix!

    It is also so simple to monitor i.e. the urine color.

    It is the first fatigue I tell my women to eliminate as they work to uncover and clear out what is dragging them down.

    Thanks for the topic!

    Viveca

  2. bartolomo says:

    Great post. I’m real big on staying hydrated. I can feel the difference on days when I don’t drink enough water.

  3. I would just like to wish you a Happy New Year!

    All the best to you in 2009!

    The Fitness Diva

  4. […] most people are aware, when the temperature increases you need to make sure that you keep yourself hydrated.   If you participate in sports or vigorous physical exercise in the heat, then you need to be […]

  5. ussoldier says:

    Ok, it’s nearly common knowledge that the best way to avoid dehydration is to drink water. However, in some situations, especially in my line of work with the military, water is not always available in sufficient supply. What are some ways to survive and persevere when water is not in abundance?

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All health and medical information is provided for educational purposes and is not meant to replace the medical advice or treatment of your healthcare professional.