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Fitness Facts

16
Dec

Fitness Facts

Urine-Hydration-ChartFitness Facts: Tips to Stay Hydrated During Exercise

How does dehydration happen?

–Evaporation of sweat

–Vomiting

–Diarrhea

–Not drinking enough fluids

Signs of dehydration:

–Dry, sticky mouth

–Sleepiness

–Thirst

–Decreased urine output, or very dark urine (most reliable sign)

–Headache

–Dizziness or lightheadedness

–Fever

How to prevent dehydration:

–Drinking when you feel thirsty, drinking throughout the day, and monitoring your hydration status, especially when exercising

–Hydrate before, during, and after exercise

What to do if you get dehydrated:

–Drink more fluids: water and sports drinks like Gatorade are best

–Avoid: Alcohol, caffeine, fruit juices, carbonated drinks/soda, or coffee (can increase urine output and/or worsen diarrhea, making dehydration worse)

–Keep in mind that drinking too much not only can cause bloating & discomfort, but may lead to a potentially fatal condition in which your blood sodium becomes too low (hyponatremia).

–When in doubt or seriously ill, contact a physician.

 

Sources:

National Institute of Health: https://www.nlm.nih.gov/medlineplus/ency/article/000982.htm

Mayo Clinic: http://www.mayoclinic.org/diseases-conditions/dehydration/basics/definition/con-20030056

Cleveland Clinic: http://my.clevelandclinic.org/health/diseases_conditions/hic_avoiding_dehydration

Merck Manual: http://www.merckmanuals.com/home/hormonal-and-metabolic-disorders/water-balance/dehydration

Johns Hopkins: http://www.hopkinsmedicine.org/healthlibrary/conditions/non-traumatic_emergencies/dehydration_and_heat_stroke_85,P00828/

American College of Sports Medicine: http://www.acsm.org/docs/brochures/selecting-and-effectively-using-hydration-for-fitness.pdf

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