Got Water?

So last night I played sand volleyball in 90+ degree heat with no wind…not the most fun. As the sweat literally poured off of my face, I was reminded of how important it is to stay hydrated as a means of protecting your body during exercise/sports during the summer.

If you loose a pound or two during a major sweat session, what you’ve lost is not fat, it’s 2 ½ CUPS of water per pound lost from your body-yikes! Dehydration sets in once you loose about 2% of body weight due to water loss (so a 175 lb man could lose only 3.5 lbs of water during a hard workout and succumb to dehydration…scary!)

Sweating is a good thing; it keeps our bodies cool, but it also causes us to loose water and so we must replace what has been lost. It’s super important to drink water before, during and after a good sweat session in normal conditions, but it’s actually a crucial requirement to do such when it’s hot out. Tips to staying hydrated:

• Remember to drink about two cups (16 oz) of water and hour or two before exercise
• Drink ½ cup (4 oz or about 2-3 gulps) every 15-20 minutes during exercise.
• Be sure to continue drinking water even after your workout is complete to ensure that you are properly hydrated.

Remember to listen to your body when exercising in the heat. If you start to get dizzy, light headed or if you stop sweating when you’re working hard, it’s time to quit for the time being and drink some water.

Keep cool!