Hydration is a key to a successful summer workout

By Joel Corado

Water is essential for life, and maintaining hydration is important for physical and mental performance. You lose water even faster when the weather is really hot and when you are physically active, especially in this Texas summer heat. During exercise our bodies keep cool by evaporating fluid from our skin as sweat, so we must drink more to avoid dehydration and avoid problems with our kidneys and other organs.

Dehydration can be a serious condition that can lead to problems ranging from swollen feet or a headache to life-threatening illnesses such as heat stroke. Unfortunately in recent years we have seen young athletes tragically die as a result of heat strokes and dehydration.

Taking preventive steps are important and it is also vital that you recognize the symptoms. Some symptoms of dehydration are:

• Dry mouth
• Sleepiness or fatigue
• Extreme thirst
• Headache
• Confusion
• Dizziness or lightheaded feeling.

To avoid these problems a first step includes increasing the amount of water you are drinking if you are going to be outside during hot weather. This is important even you are exercising at a low or high intensity rate. Whether you are trying lose weight or not. Drinking plenty of water actually is helpful in your weight loss efforts.

Many people have been told they should drink 6 to 8 8-ounce glasses of water each day, which is a reasonable goal. However, different people need different amounts of water to stay hydrated, for some fewer than 8 glasses may be enough, for others more than 8 glasses each day. Consult with your doctor.

A few final tips:

• Drink plenty of water before, during, and after a workout.
• If you don’t like the taste of plain water, try adding a slice of lemon or lime to your drink.
• Sport drinks or flavored drinks tend to be high in added sugar and calories and they can be hard in your stomach if you are dehydrated.
• Keep a bottle of water with you throughout the day. Purchasing bottled water is expensive and fills our landfills with more plastic bottle waste. Invest in a good reusable water bottle that you can refill anywhere.
• When you’re feeling hungry, drink water. Thirst is often confused with hunger and some research suggests drinking water can help you feel full.
• If you have trouble remembering to drink water, drink on a schedule. Set an alarm on your smart phone or simply drink a small glass of water at the beginning of each hour.
• Eat unlimited fruits and vegetables which contain a high percentage of water.
• At restaurant tap water is free. Replace any other drink for water for your health – and your wallet!

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