Tips to Stay Hydrated

Tips to stay hydrated this summer:

  • Drink fluids throughout the day and evening.
  • Limit alcohol.
  • Eat fresh fruits and vegetables to boost fluid intake.
  • Plan ahead and have a fluid source readily available at all times.
  • Choose calorie-free fluids mostly.
  • When temperatures rise, consider indoor exercise options, roller skating, ice skating, swimming, fitness centers, rock climbing studios.
  • Wear lightweight, breathable clothing in light colors when exercising outdoors.
  • Remember that hats and helmets trap heat and may cause your body to overheat quickly.  Take breaks and remove periodically.
  • Listen to your body — take breaks if you start to feel light-headed, overheated or you get a headache. Don’t ignore these warning signs.
  • The AmericanCollege of Sports Medicine (ACSM) recommends drinking:
    • 16 – 20 ounces of water two hours before moderate-intensity summer exercise
    • 8 -12 ounces of water 10 – 15 minutes before going out in the heat
    • 3 – 8 ounces of water every 15 – 20 minutes during activity when active for less than 60 minutes
    • 3 – 8 ounces of a sports beverage every 15 – 20 minutes when exercising greater than 60 minutes
  • Be aware that with most things—too much of a good thing isn’t good–it is possible to over-hydrate.

Download: August 2014 Healthful Tips

 

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