Get Fit Grenada

Healthy Hydration

Water Basics:
Water is one of the most essential components of the human body. Water regulates the body’s temperature, cushions and protects vital organs, and aids the digestive system. Water composes more than half of the human body and it is impossible to sustain life for more than a week without it.

Water Loss:
Water must be consumed to replace the amount lost each day during basic activities. Water also regulates the body’s temperature, allowing heat to evaporate from the body in the form of sweat. In one hour of exercise, the body can lose more than a quart of water, depending on exercise intensity and air temperature. If there is not enough water for the body to cool itself through perspiration, the body enters a state of dehydration.

Dehydration:
When dehydrated, the body is unable to cool itself, leading to heat exhaustion and possibly heat stroke. Without an adequate supply of water the body will lack energy and muscles may develop cramps. For regular exercisers it is essential that you maintain a constant supply of water. To prevent dehydration, exercisers must drink before, during and after the workout.

Fluid Balance and Replenishment:
It is important to drink even before signs of thirst appear. Thirst is a signal that your body is already on the way to dehydration. It is important to drink more than thirst demands and to continue to drink throughout the day. One way to check your hydration level is to check the color of your urine (pee). The color should be light to clear and that is a good indicator that you are drinking enough water. Not all fluid has to come from pure eater. Other choices include fruits, juices, soups and vegetables. It is easy to prevent dehydration with pure, healthy, refreshing water, so drink up.

Hydration Hints:

Drink one to two cups of fluid at least one hour before the start of exercise
Drink eight ounces of fluid 20 – 30 minutes prior to exercising
Drink four to eight ounces of fluid every 10 – 15 minutes or so during exercise
Drink an additional eight ounces of fluid within 30 minutes after exercising
Drink two cups of fluid for every pound of body weight lost after exercise
Both caffeine (coffee for example) and alcohol can act as a diuretic, so be sure to compensate for this additional water loss

Beat the heat before it beats you:

Protect yourself from heat illness:
Drinking enough fluid is imperative for exercising in hot weather. Sweat dispels heat through your skin. If you let your body become dehydrated, you will find it much more difficult to perform even the lightest of workouts. Do not wait until you are thirsty to start replenishing fluids. By the time you actually feel thirsty; your body is well on its way to becoming severely dehydrated.

Ways to protect yourself from Heat (sunstroke):

Hydration: Always consume more fluids than you think you need before and after exercise and strive to drink six to eight ounces of fluid every 15-20 minutes during exercise.
Exercise Intensity: Do not over exercise in the heat. Reduce the intensity of your work out.
Temperature: It may be better to consider postponing your exercise session until later in the day. Or plan ahead, and beat the day’s heat by working out early in the morning.
Fitness: Physical training and heat acclimation can increase your blood volume, helping to regulate body temperature more effectively.
Clothing: Wear minimal clothing to provide greater skin surface area for heat dissipation. Your clothing should be lightweight, loose fitting, light colored to reflect the sun’s rays and of a material that absorbs water, such as cotton.
Rest: Know when to say “no” to exercise. Using common sense is your best bet for preventing heat stress when Mother Nature turns up the heat.