Beat The Heat with Hydration
Beat The Heat with Hydration
Proper Hydration for Optimal Performance
As the summer heat sets in, it’s essential to prioritize hydration to maintain physical and cognitive performance. Dehydration can significantly impact your body’s ability to function, leading to decreased endurance, muscle force generation, and even medical risks. In this article, we’ll explore the signs of dehydration, factors that affect hydration, and provide guidelines for proper hydration before, during, and after exercise.
Symptoms of Dehydration
Dehydration occurs when your body loses more water than it takes in. Recognizing the symptoms is crucial to ensure timely rehydration. Some common signs of dehydration include:
- Headaches
- Fatigue
- Dizziness
- Dark-colored urine
- Dry mouth
- Increased thirst
What Effects Hydration?
Several factors can impact hydration levels, including:
- Age: Older adults tend to get dehydrated quickly
- Gender: Men tend to need more water than women
- Body size: Larger-bodied individuals tend to get dehydrated easier
- Sweat rate: Some people have higher sweat rates than others
Additionally, environmental factors can negatively impact hydration status. Consider the following when planning your hydration strategy:
- High temperature and/or humidity level
- Low or no availability of shade
- Significant elevation gain
- Significant load carried
- Time of day when the sun is the strongest
Hydration and Performance
Dehydration can significantly impact performance, leading to:
- Decreased endurance
- Muscle force generation
- Cognitive performance: attention, executive function, and motor coordination
- Mood
Moreover, dehydration increases the risk of overheating, heat sickness, and heat stroke, which can be medical risks.
Guidelines for Hydration
The American Council on Exercise recommends the following hydration guidelines:
Before Exercise
- Drink about 0.1 oz/lb (6ml/kg) of water at least 4 hours before exercise begins
- Consider drinks and snacks containing sodium to help retain fluid
- Aim to drink 20 oz of water for a 200-lb individual
During Exercise
- Aim not to lose more than 2% of body weight
- Monitor sweat loss and adjust water intake accordingly
- Drink 8-16 oz of water per hour of activity, adjusting for environmental factors
- For events lasting more than two hours, consume a drink with electrolytes
After Exercise
- Rehydrate using regular eating and drinking behaviors if you have at least 12 hours before your next vigorous workout
- Drink 0.70 L of fluid per pound of weight lost from sweat during exercise if you have less than 12 hours before your next workout
General Hydration Tips
- Invest in a nice water bottle that makes you happy
- Keep water in sight all day long
- Flavor your water with a tea bag, a supplement, or another source of flavor
- Consider environmental and physiological factors when planning water intake
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
Proper hydration is essential for optimal performance, and it’s crucial to recognize the signs of dehydration and plan your hydration strategy accordingly. By following the guidelines outlined in this article, you can ensure you’re well-hydrated before, during, and after exercise.
FAQs
Q: What are the symptoms of dehydration?
A: Common symptoms of dehydration include headaches, fatigue, dizziness, dark-colored urine, dry mouth, and increased thirst.
Q: What factors affect hydration levels?
A: Age, gender, body size, sweat rate, and environmental factors such as high temperature and humidity can impact hydration levels.
Q: How much water should I drink before exercise?
A: The American Council on Exercise recommends drinking about 0.1 oz/lb (6ml/kg) of water at least 4 hours before exercise begins.
Q: How often should I rehydrate after exercise?
A: Rehydrate using regular eating and drinking behaviors if you have at least 12 hours before your next vigorous workout. If you have less than 12 hours before your next workout, drink 0.70 L of fluid per pound of weight lost from sweat during exercise.
