Wednesday, October 27, 2010
Hydration 101 . .
How much water should you drin
k each day? A simple question with no easy answers.
Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, how active you are and where you live.
Though no single formula fits everyone,
knowing more about your body's need for fluids will help you estimate how much water to drin k each day..
k early and often
The best defense against dehydration is a good offense – drin
k often – at least 1 litre per hour for moderate activity in moderate conditions. It is also smart to drin k continuously – 6 to 8 oz. every 15 to 20 minutes is recommended by the of Sports Medicine. American College
Thirst is a delayed response and by the time you are thirsty, your body is already dehydrated! So pre-hydrating is vital before ta
king part in any exercise. The ACSM also recommends drin king 14 to 20 ox of fluids two hours before exercising.
The night before your planned activity, fill your reservoir about halfway with water and lay it flat in the freezer( ma
ke sure to lay it flat so the water freezes evenly and not in a big lump at the bottom of the reservoir). The next day, before starting out, fill the rest of the reservoir with water. The huge chun k of ice will melt much slower than if just ice cubes were used. You’ll have cold water for a much longer period of time throughout the day. Research has shown that your body absorbs cooler water more rapidly than warm water – so while having a cold drin k is always refreshing it’s beneficial too!
3. Keep the water out of your drin
If you hate that first warm sip of water from your hydration pac
k, this tip is important! When finished drin king, blow the water bac k through the tube into the reservoir. This prevents the water from warming up in the tube and tasting bland at that first sip. In the winter it will also prevent your water from freezing in the tube!
By adding electrolytes to your water by way of a healthy amount of sodium you will allow your body to absorb water and re-hydrate faster – it can also help prevent the onset of hyponatremia (when sodium levels in the body reach a dangerously low level).
5. Water sports are still sports!
Don’t forget that swimming, wa
keboarding and rafting are all water sports that dehydrate you just as much as exercise on good ole’ terra firma. Ma ke sure you keep plenty of water on board!
6. Recognize the symptoms of heat illness and get out of the sun!
Dehydration can set in faster than you thin
k. You can easily lose 2 liters/hour on a hard ride or a run on a hot day, but even recreational outdoor enthusiasts can lose up to 1 to 1.5 liters per hour.
Heat-related illnesses include:
ke - a life-threatening illness in which body temperature may rise above 106° F in minutes; symptoms include dry s kin, rapid, strong pulse and dizziness
¯ Heat exhaustion - an illness that can precede heatstro
ke; symptoms include heavy sweating, rapid breathing and a fast, wea k pulse
¯ Heat cramps - muscle pains or spasms that happen during heavy exercise
¯ Heat rash - s
kin irritation from excessive sweating