To all of our Friends, Family and Co workers:
Not drinking enough water before a morning run, sweating a ton at the gym, forgetting a water bottle to sip during outside work, and steamy temps are surefire ways to put us on a path to dehydration doom. Staying hydrated while exercising and working is important because of the added sweat loss (compared to day-to-day activities like working at a desk or watching TV). Tossing back some H2O while being out in the summer heat can also help us fight fatigue and prolong endurance. Check out these 10 ways to prevent mid-work dehydration.
Good old H2O is critical for rehydrating when the body experiences fluid loss, such as when we sweat. Even though we are inundated with everyday commercials and fancy iced coffees, most of the time, water will do the trick just fine. Shoot to sip seven to 10 ounces of fluid every 10 to 20 minutes during exercise or outside work to stay properly hydrated. If you’re working out for longer than an hour or doing a particularly intense exercise (like running a marathon or participating in a tough training session), you will probably need to replace electrolytes too—this is where a sports drink or electrolyte-enhanced water comes in handy. However it’s also important to be wary of overhydration: Too much water can lead to hyponatremia, which is when excess water in our bodies dilutes the sodium content of our blood. "It is most often caused by long duration exercise and either drinking fluid at a rate that is more than fluid losses or only replacing fluid losses withhypotonic fluids like water," CamelBak hydration advisor, Doug Casa, says.
2. Sip on sports drinks and coconut water.
When we sweat, we lose electrolytes, which are minerals found in the blood that help to regulate (among other things) the amount of water in the body. Research suggests and sports drinks, such as Powerade and Gatorade, can help prolong exercise and rehydrate our bodies because they contain electrolytes, which plain old water does not. While an ordinary workout may not require electrolyte-replenishing, those participating in longer and more intense periods of exertion, such as running a marathon or going through a particularly intense workout, will benefit from a good dose of electrolytes mid-workout. Not in to sports drinks, or want a more natural alternative? Water-enhancing electrolyte tablets, coconut water, or a homemade sports drink could be potentially effective substitutes.
5. Check the toilet.
If you’re taking a mid-set break to hit the loo, check on the color of your urine to make sure you’re staying hydrated. When properly hydrated, urine should be pale yellow in color. Though it may be tricky to keep an eye on it, try to watch the urine stream, since the color of urine will dilute when it hits the toilet water. Dark yellow urine may indicate dehydration.
6. Tame thirst.
Whatever you’re drinking, be it water, juice, or sports drinks, make sure to take a sip or two whenever you feel thirsty. Even if you’re not feeling totally parched, mild thirst is still a sign of impending dehydration.
7. Pay attention to your muscles.
Lean muscle tissue contains more than 75 percent water, so when the body is short on H2O, muscles are more easily fatigued. "Staying hydrated helps prevent the decline in performance (strength, power, aerobic capacity, anaerobic capacity) during exercise,"Casa says. When your muscles feel too tired to finish a workout, try drinking some water and resting for a bit before getting back at it.
10. Stop if you get the dizzies.
Feeling lightheaded during outside work is a sign of dehydration and a signal to tone it down a notch. Though willpower sometimes makes us want to push ourselves, feeling dizzy is an indicator that it’s time to hydrate." Due to the decreased plasma volume with dehydration during exercise," Casa says, "the heart must work harder to get blood to the working muscles." When there’s not enough water in blood, both blood volume and blood pressure drop, resulting in dizziness.
Next time you plan for an outdoor workout or just plain 'ol work, listen to your body and HYDRATE.