Stay hydrated this summer
As we approach the warm months of summer time, water consumption becomes increasingly more important to health, athletic performance and exercise safety. According to the CDC, between 1999-2010, there were an average of 618 heat related deaths per year. Dehydration is included in this figure. The heat of summer is dangerous and if you are not careful it can lead to some serious side effects.
Many people are in a constant state of dehydration, and don’t even know it. Keep in mind that a 2% dehydration state can lead to a 10% decrease in performance! Some easy ways to tell if you are dehydrated include if your urine is yellow and has decreased volume, dry skin, dry mouth, headache, fatigue and dizziness.
For the average person, men should consume around 13 cups of water per day, and women around 9 cups per day. To give you an idea of how much that is, there are 16 cups per gallon of water. This figure can include other liquid beverages, but should consist mainly of water. And yes, I know, just plain water all day every day can get boring sometimes. Try infusing your water with fruit or zero calorie Crystal Light or other flavors to easily add some pizzazz to your typically bland water taste.
As your body starts to get the water it needs, you will see some amazing changes. You will feel more energized during the day, your skin will look better, less muscle soreness after a workout, and you may even lose some weight just by being hydrated. Think of it like having enough oil in your car. Your car runs a lot better and more efficient when the engine has oil; the same is true with your body and water. So start reaping the amazing benefits of hydration and stay safe this summer!
Patrick Scott, MS, CSCS
Sports & Fitness Director
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