JULY

 

FLUID REPLACEMENT

 

Think of the body as a car engine.  It needs fluids to prevent overheating, especially when we’re physically active.  We need more of them when we are playing or working out during hot summer days.

 

Here is what you should know before you drink to keep your body hydrated:

 

ü      Never let thirst be your guide.  By the time you are thirsty, you are already dehydrated.  Drink before you are thirsty.

 

ü      If you are an inactive adult, check the color of your urine to see if you need to drink more fluids.  If the color is closer to dark yellow, you need more water.

 

ü      If you are active, weight yourself before and shortly after exercise to find out how much fluid you need to replenish immediately afterward.  The difference between the two numbers is the amount of fluid you lost.  Let us say you lost 2 pounds after exercise; then drink the fluid equivalent to bring your weight back to pre-activity level and add more fluid.  If you cannot tolerate that much water shortly after activity, make sure to drink the fluids within an hour or two.

 

ü      Take hydration breaks when you are active.  Tip:  Set the timer on your watch to beep at intervals such as every 10 minutes to 15 minutes to remind you to drink up.

 

ü      Drink about 16 ounces of fluid two hours before activity.

 

ü      Keep the fluids cool enough so you enjoy drinking them.  Apply the Goldilocks principle:  Not too cold, not too hot, ahhh, just right.

 

ü      Children’s bodies are not as efficient as adults’ in regulating temperature, so make sure kids get enough fluids.  A recent study showed that kids in summer soccer camps often are dehydrated.  It is not enough for coaches to give kids the choice of taking a water break or just having water available- regular water breaks are a must.

 

ü      Eat fruits rich in fluid, such as cantaloupes, watermelons and grapes.

 

ü      Expect to drink more fluids than usual when it is hot because your body is working harder to regulate your temperature.

For additional information, please

CALL US AT METRO 817/930-0640