#NationalHydrationDay
Today is #NationalHydrationDay! Since we have officially entered into summer (June 21st), hydration is something that we need to think about and start taking into account. This applies to everyone…coach/trainer, athlete, or not…but especially those working out/training in the heat. Staying hydrated is key to performance my dear athletes!
WHO needs to stay hydrated? YOU! “staying hydrated” doesn’t only apply to certain level of athletes. You can find yourself dehydrated from doing just about anything in the heat if you are not prepared. I don’t consider gardening a sport, but you should still be hydrated when doing so. Its scary to think even infants can get dehydrated.
WHAT does it mean to be dehydrated? The best way to check to see if you are hydrated is to look at your urine. What color is it? If it is clear or a light yellow, you are good to go. If it is a strong yellow or even a darker version then you need to drink up buttercup.
WHERE do I go if I think I’m dehydrated? If you are outside, get in the shade ASAP if you cannot get indoors. Best place would be is indoors. And start sipping on water right away, as well as applying cooling packs under your neck, on your forehead, or under your arms, by your armpits.You should go see your family doctor if you (or a loved one):
- Has had diarrhea for 24 hours or more
- Is irritable or disoriented and much sleepier or less active than usual
- Can’t keep down fluids
- Has bloody or black stool
WHEN does dehydration occur? THIS site puts it plain and simple, when you lose more fluid than you drink.
WHY is it so important to stay hydrated? According to the intrawebs, “Water regulates your body temperature and lubricates your joints. It helps transport nutrients to give you energy and keep you healthy. If you’re not hydrated, your body can’t perform at its highest level. You may feel tired, have muscle cramps, dizziness, or other serious symptoms.”
HOW much water should I be drinking? AT LEAST half of your body weight in ounces. Meaning, if you weigh 150 pounds, you need 75oz of water a day AT LEAST!
What about sports drinks? Have you ever read the label on these things….its scary! There are some companies out there that are challenging the gatorade market and making it more natural but I have one even better for you. Do you ever get to that point where water just isn’t doing it. You really want that ice cold gatorade but you are a smart and look at the ingredients and think twice. No fear, below is a recipe from The Hippie Homemaker for electrolyte drinks and they are so good! I made them every week in my meal prep last summer to have directly after (sometimes during) training. They were refreshing and perfect when I was dripping sweat. PLUS I didn’t feel wooze have a good workout. 100% credit goes to her and her site: Orange You Glad Its A Beautiful Day is my favorite!
Let me give you a quick in site to what happens when you don’t drink enough fluids…and try to run a half marathon. Below is my post from my previous blog, Red Boots Kinda Day.
