As summer gets closer, many of us are taking our exercise routines outside. It's a great time of year to get out and enjoy nature, but this is also the time of year when the risk of dehydration becomes very real. If you have ever been seriously dehydrated, you know how awful it feels. You become weak, disoriented and you may even do serious harm to your body. It is vital to avoid dehydration during exercise, but luckily, it's also pretty easy!
1. Avoid caffeine.
The number one reason that many of us become dehydrated is due to an excess consumption of caffeine, especially right before exercise. Coffee and tea are the most common culprits since they are incredibly high in caffeine, but soda can be just as dangerous. When you know you're going to be exercising, replace any caffeinated beverage you would normally drink with water. This is one of the easiest ways to make sure that you don't get dehydrated.
2. Listen to your body.
If you start feeling a bit dizzy during your workout, or you feel like you are "whiting" out, this is a big signal that your body is depleted. You need to stop immediately and get some water. Yes, it's a pain, and yes once you get going with exercise, you really don't want to stop, but you need to stop. Sit out and get a bottle of water. Once you feel better, get back to it, but at a slower pace. If you were really affected, you may be done for the day. Don't beat yourself up though. Just take more precautions next time. If you feel that your face is getting really hot, or you look very red and overheated, you need to stop exercising and take a break.
3. Increase your water consumption.
It goes without saying that the more you sweat, the more water you lose. Unlike the winter months, when we really only sweat when we exercise, during summer, you may actually be sweating all day long. You're going to need to up your water intake, especially on days when it is very hot. Just remember that too much water is a bad thing too. Add no more than two or three extra glasses of water, and never drink more than half a gallon in one sitting to be on the safe side, much less if you are small.
4. Avoid diuretics.
If you are taking any diuretics to help you lose weight and you are not under the care of a doctor, you are at serious risk for dehydration. If you are on prescribed medication, you will need to discuss your exercise plan with your doctor and work out how to stay hydrated. It is also important to avoid foods that are natural diuretics, such as celery or coffee. Both can seriously deplete your fluids and you may not even realize it. Always use caution when exercising if you have been taking a diuretic.
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Originally posted 2008-09-30 05:43:49. Republished by Old Post Promoter
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