Hydrating Tips for Active Summers
Water, not only is a fundamental nutrient, it just makes up your full body as our body is composed of 40- 70% water, on the basis of your fitness level and age. Though staying hydrated is constantly imperative, it may become tricky as the weather infuriates.
The loss of 1 to 2% body weight that is caused due to water can affect your performance and your body’s capability to cool itself. If you continuously lose water from the body, you are at higher risk of developing heat-related ill health and damage, counting cramps, heat collapse and heat stroke.
The aim must certainly be to restore what’s lost. And with a bit of planning and preparation, you can keep yourself hydrated during the summers in the following ways:
1. Drink before you feel thirsty. This is because there is higher probability of already being dehydrated when you feel like drinking something during the hot season. So, prefer drinking water on a regular basis ensuring you do not reach the point of thirst.
2. Take regular water breaks during workouts. While you might not hinder you workout regime merely for a water break, preferring a time out will help you out in the long run. Take 8 to 10 ounces of water before you begin your hard day. When you start your games, prefer drinking another 7 to 10 ounces every 30 minutes.
3. Monitor your water intake. Most of us are not aware of the quantity of water they should drink every day.
4. You can have a preference for an electrolyte drink. If you work out for more than an hour, sipping a sports drink or eating a banana to reinstate the lost electrolytes will work wonders. Your body tends to drop significant electrolytes like sodium, potassium and chloride when you sweat. So, a sports drink is all what you need. Coconut water is a wonderful option if you like
5. Eat water-rich produce. Water-laden snacks comprising of melon, berries, bell peppers and grapes are all excellent options.
6. Measure your weight before and after a workout. If the scale exhibits a loss, refill it with water.
7. Keep a check on your urine. It may seem sickening, but monitoring your pee is possibly the best method to find out if you are dehydrated. If it appears colored lemonade, then you are perfectly okay. But if it’s a deep yellow or light orange in color, you need to drink liquid more often.
Always keep in mind that heat exhaustion occurs rapidly especially during the summers and it can effortlessly become heat stroke, a risky situation that can cause organ damage and even death. So, if you feel dehydrated or lightheaded, come out from the sun and drink some water.