By Chrissie Kaufmann, a fitness instructor at the Niles-Buchanan YMCA

In the summer heat, one of our best health strategies is to stay hydrated.

Increased body temperatures cause extra perspiration, which removes precious water from our bodies. Preparing for and replenishing this loss is essential, whether we plan to mow the lawn, jog several miles, or fish from the riverbank.

The best summer sports drink — in fact, the best drink whether you run in the sun or sit in the shade — is good old water.

We can prevent summer dehydration by knowing how much water to drink and when to drink it. The “when” part is easy: Consume water before, during and after heat exposure and/or exercise.

If you know in advance that you are going to be out in the heat, and especially if you are planning to exercise, drink water gradually beforehand. Sip on 16 ounces (two cups) of water for an hour or two prior to going outside or working out. Then “top off your tank” with another eight ounces about 20 minutes immediately before exertion.

For example, I teach a step aerobics class at 9 in the morning. So by 8 a.m., I put down my coffee mug (more on that later), then I fill up a large glass of water and start drinking. During my drive to the YMCA, I down several swigs from my water bottle for that final boost. I notice a big improvement in my performance when I am properly pre-hydrated.

Now is a good time for me to remind you that in the summertime, you can get dehydrated just sitting in the yard at a family gathering or watching your fishing pole out on the river — you don’t have to be actively exercising. And many of the beverages that we enjoy during these leisure times can potentially accelerate dehydration. The caffeine in coffee, iced tea, and soda pop can act as a diuretic (increasing urination and therefore water loss) when consumed in large amounts (500 milligrams or more). Alcoholic beverages can also affect us in this way.

A simple test of hydration? If your urine is dark yellow or orange, then you need to drink more water. Pronto.

During an exercise session, or mowing the lawn, or hanging out at the beach, or — you get my point — it is also important to keep that precious water handy. Drink eight ounces every 20 minutes if you are sweating. After exercise, consume eight ounces within 30 minutes to “refill your tank,” then sip on 16 to 24 ounces more over the next few hours to replenish what you have lost to perspiration.

This summer, watch for these warning signs of dehydration both in yourself and those around you:

• Increased thirst

• Dry mouth and swollen tongue

• Weakness

• Dizziness

• Confusion

• Sluggishness

• Heart palpitations (beating hard and fast)

• Inability to sweat

If any of these signs are present, remove the person from the heat and bring them into shade or air conditioning, if available. Have them sip small amounts of water or suck on ice chips. Use a spray bottle or mister with lukewarm water to cool the skin; avoid using ice packs or ice water, which can shock the body and restrict blood flow. Seek medical attention if the person’s symptoms do not improve.

To be fair, name-brand electrolyte sports drinks have their place. If you exercise moderately for 90 minutes or vigorously for 45 to 60 minutes, they can be beneficial.

For most of us, however, the best beverage is water. Bottled, filtered, or tap — drink it before, during, and after. Here’s to your health!

 

Chrissie Kaufmann is a certified group fitness instructor at the Niles-Buchanan YMCA who carries a white, black and yellow reusable water bottle everywhere she goes.