| Water is a necessary element for
the body to function properly. We need it for energy production, the
transport of nutrients, oxygen, and by-products to and from cells, and
as a joint lubricant. Without an adequate amount of water during
intense exercise, your body can have a difficult time regulating its
core temperature , and as a a result heat exhaustion or heat stroke can
occur. This is why it is imperative that you stay hydrated while
exercising. Avoiding dehydration in the cold, winter months is
just as important.
How do we lose water in the first
place?
On a daily basis, the body
loses water through normal bodily functions such as sweating
(350-700mL), breathing (100-200mL), and urination (1000-2000mL). As you
exercise, the rate at which you sweat increases and has a dramatic
effect on how rapidly the body can be depleted of water.
Depending on the rate your body is sweating, it is actually possible to
lose up to 12 oz. of fluid every 20 minutes of running!!
Factors Affecting Sweat
Rates:
- environmental temperature and humidity
- type of clothing worn
- intensity of exercise
- fitness level
- acclimation of athlete to the environment
Most people aren't as aware of the threat of
dehydration when exercising in cold weather than when exercising in hot
weather conditions. In the cold, water is lost via
perspiration and respiration. The cold, dry air needs to
be warmed and humidified while breathing. This results in a
greater water loss through respiratory passages and the mouth, and the
development of dry mucous membranes in the mouth and lips.
How much and what should I drink to prevent
dehydration?
The Road Runner's Club of America's Sports Medicine Committee and
American College of Sports Medicine (ACSM) recommend that a runner
should hyper-hydrate themselves before running. Drink 16oz.(2
cups) of water approximately 2 hours before activity, 10-16oz. 15
minutes before running, and 4-8oz. water every 15-20 minutes during
exercise. It is also suggested that you weigh yourself before and
after you run and drink 1 pint of of water for every pound you lose
during exercise.
What are the signs of
dehydration?
Both novice and experienced athletes should be aware of the danger
signs of dehydration.
What to look for:
- pale, clammy skin
- dark colored and decreased output of urine
- rapid pulse and breathing rate
- decrease in sweat rate
- nausea and vomiting
- disorientation
If the athlete is not attended to in these
conditions, full heat stroke can occur! DO NOT wait until you
feel thirsty to drink fluids!! The sensation of thirst is triggered by the
hypothalamus, indicating a reduction in blood volume. By this time
it is too late and you are already in the early stages of
dehydration. It is best to prevent the sensation of thirst by
following the guidelines above. Also, monitor the color and volume
of your urine during intense exercise. As a general rule, urine
should be light in color, relatively odorless, and voided in large
amounts.
Remember to be smart and safe while you
exercise! Proper hydration will not only keep you feeling energized
and improve performance, but can also prevent a potential medical
emergency. So follow the above tips and have a great workout!!
|
