Beat the Heat with Hydration

Beat the Heat with Hydration

Why Hydration Matters

As summer approaches, it’s essential to prioritize hydration, especially for teens who engage in outdoor activities, sports, or fitness routines. Dehydration can significantly impact physical and cognitive performance, making it crucial to recognize the signs and develop a hydration plan. Moderate dehydration can negatively affect your body, causing fatigue, headaches, and decreased focus.

Symptoms of Dehydration

Dehydration occurs when your body loses more water than it takes in. It’s essential to recognize the symptoms to prevent dehydration:

* Headaches
* Fatigue
* Dizziness
* Dry mouth
* Dark urine
* Thirst

What Affects Hydration?

Several factors can impact hydration levels, including:

* Age: Older adults tend to dehydrate faster
* Gender: Men generally need more water than women
* Body size: Larger-bodied individuals may dehydrate quicker
* Sweat rate: Some people have higher sweat rates, leading to quicker dehydration
* Environmental factors: High temperatures, humidity, and sun exposure can increase dehydration risk

Hydration and Performance

Dehydration can significantly impact endurance, muscle force generation, and cognitive performance. Even mild dehydration can cause:

* Decreased endurance
* Reduced muscle strength
* Impaired cognitive function
* Mood disturbances

Guidelines for Hydration

Before Exercise

* Drink 0.1 oz/lb (6ml/kg) of water 4 hours before exercise
* Aim to drink 20 oz of water for a 200-lb individual
* Consider drinks and snacks containing sodium to help retain fluid

During Exercise

* Aim to lose no more than 2% of body weight through sweat
* Monitor sweat loss by measuring before and after exercise weight, urine output, and water intake
* Drink 8-16 oz of water per hour of activity, adjusting for environmental factors

After Exercise

* Rehydrate using regular eating and drinking habits if you have at least 12 hours before the next workout
* Drink 0.70 L of fluid per pound of weight lost from sweat if you have less than 12 hours before the next workout

General Hydration Tips

* Invest in a water bottle that makes you happy
* Keep water in sight throughout the day
* Flavor your water with tea bags, supplements, or other sources of flavor
* Plan your hydration strategy considering environmental and physiological factors

Sources

* Bryant, C. X., Jo, S., Dalleck, L., Gagliardi, C. S., & Green, D. J. (2020). The Exercise Professional’s Guide to Personal Training: A Client-centered Approach to Inspire Active Lifestyles.
* Dmitrieva NI, Gagarin A, Liu D, Wu CO, Boehm M. Middle-age high normal serum sodium as a risk factor for accelerated biological aging, chronic diseases, and premature mortality. EBioMedicine. 2023 Jan;87:104404.
* Dube, A., Gouws, C., & Breukelman, G. (2022). Effects of hypohydration and fluid balance in athletes’ cognitive performance: a systematic review. African health sciences, 22(1), 367–376.
* Judge, L. W., Bellar, D. M., Popp, J. K., Craig, B. W., Schoeff, M. A., Hoover, D. L., Fox, B., Kistler, B. M., & Al-Nawaiseh, A. M. (2021). Hydration to Maximize Performance and Recovery: Knowledge, Attitudes, and Behaviors Among Collegiate Track and Field Throwers. Journal of Human Kinetics, 79, 111-122.
* Wittbrodt, M. T., & Millard-Stafford, M. (2018). Dehydration Impairs Cognitive Performance: A Meta-analysis. Medicine and science in sports and exercise, 50(11), 2360–2368.

Conclusion

Hydration is a critical aspect of overall health and performance, especially during the summer months. By recognizing the signs of dehydration, understanding what affects hydration, and following guidelines for hydration, you can optimize your physical and cognitive performance. Remember to prioritize hydration and make it a habit to drink plenty of water throughout the day.

FAQs

Q: How much water should I drink before exercise?
A: Aim to drink 0.1 oz/lb (6ml/kg) of water 4 hours before exercise.

Q: How much water should I drink during exercise?
A: Aim to drink 8-16 oz of water per hour of activity, adjusting for environmental factors.

Q: What are the symptoms of dehydration?
A: Symptoms of dehydration include headaches, fatigue, dizziness, dry mouth, dark urine, and thirst.

Q: How can I rehydrate after exercise?
A: Rehydrate using regular eating and drinking habits if you have at least 12 hours before the next workout. If you have less than 12 hours before the next workout, drink 0.70 L of fluid per pound of weight lost from sweat.