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Preventing dehydration

Stay properly hydrated for peak performance.
Stay properly hydrated for peak performance.sxc.hu/Keenanm

It’s been a hot summer in the metro Detroit area, with temperatures consistently staying in the high eighties and nineties. Dehydration is a serious risk when temperatures are high, especially when you’re exercising. Being aware of the symptoms and how to prevent them is necessary to stay healthy and have a good workout. Some of the signs of dehydration are:


  • Thirst

  • Appetite Loss

  • Fatigue or Weakness

  • Dry Skin

  • Dark Urine

  • Skin Flushing

  • Dry Mouth

  • Head Rushes

  • Chills


Here are a few tips to prevent dehydration and keep you at the top of your game:


  • The International Sports Medicine Institute recommends that the average person should take their body weight in pounds, divide it in half, and drink that many ounces of water per day. (For example, a 150 lb. person should drink about 75 oz.)

  • When exercising, drink even more water: about 20 oz. of water 2-3 hours before a workout, and 10 oz. every 15 minutes during a workout.

  • Drink when you feel hungry; sometimes thirst is misinterpreted for hunger.

  • Remember that thirst isn’t a good indicator of when to drink since it’s a sign that you’re already experiencing dehydration.


Keeping your body properly hydrated will also improve your performance while exercising. Proper hydration ensures that your energy levels stay high, fat is metabolized efficiently, and body temperature is regulated.

Comments

  • Profile picture of Kelli Richardson
    Kelli Richardson 3 years ago

    For every 8 oz. of caffeine drank in the day and equal share of water needs to be ingested too. This is my greatest downfall. I am a caffeine-aholic. I am super busy, and need the caffeine surge. I find myself becoming dehydrated.