Dehydration is a real threat, especially on hot days or during rigorous exercise. Neglecting its signs can prove fatal. DCH Academy Honda has some tips for how to prevent parching.
Common Signs of Dehydration
Dehydration occurs when bodily fluids decrease, usually through sweating, to a point where the body is unable to function at life-sustaining levels. Although it most often occurs during periods of intense exercise or heat, dehydration occurs frequently with diarrhea or vomiting. Common signs of dehydration include thirst, cracked lips, dizziness, dry or sticky mouth, nausea, headaches and dark colored urine. Take action immediately if you experience these symptoms.
Water, Water, Everywhere
Preventing dehydration is simple: drink water. Nutritionists recommend eight 8-ounce cups of water daily, more on hot days or during physical activity. Drink at least two cups of water before engaging in physical activities, especially on hot, humid days. Don’t wait until you’re thirsty– by then it may be too late. Always have water nearby during the summer– keep a jug in your car or at work. Those who exercise regularly should plan their activities to have easy access to water.
Children and Sports
Dehydration occurs more in children and adolescents than adults, mainly because of exercise. Children should drink at least 16-20 ounces of water before an athletic activity and two 8-ounce cups of water every 20-30 minutes during the activity, followed by two 8-ounce cups of water following the activity. Sports drinks, such as Gatorade, increase endurance and replace electrolytes that water alone doesn’t.
Proper Attire
If it’s a hot, humid day and you’re wearing a parka, jeans, and fur-lined boots, it doesn’t matter how much water you drink– it won’t be enough. Wear light-colored and lightweight clothing on hot days. If you’re at the beach all day, bring an umbrella or a sun hat. Proper clothing becomes twice as important when you’re exercising.
Rest
Overexertion is another major cause of dehydration. If you start feeling dizzy during exercise, stop, drink water and rest. Neophyte exercise enthusiasts fall victim to dehydration by not properly building up their endurance. When starting any exercise program, establish good habits when it comes to staying hydrated.
Things to Avoid
It’s tough to avoid gulping down several dozen alcoholic beverages during the outdoor Willie Nelson concert in 100 degree summer heat. It might even be tough to avoid reaching for that Diet Coke during a pick-up basketball game. But beware, beverages containing alcohol and caffeine are diuretics, causing the loss of fluids more rapidly than necessary. Water and sports drinks like Gatorade are the only things you should drink in the heat or while exercising.
