Ski Checklist
Category: Education
Everyday Hydration
Category: Education
Everyday Hydration
Staying Hydrated enables the body to:
- Digest and absorb vitamins and minerals
- Eliminate Toxins
- Improve Circulation
- Stimulate Brain Activity
Drink Early & Often The best defense against dehydration is a good offense -- drink often - at least 1 litre per hr. for moderate activity in moderate conditions. It's also better to drink continuously - 6-8 oz. every 15-20 minutes is recommended by the American College of Sports Medicine. Remember that thirst is a delayed response, and by the time you're thirsty, your body is already dehydrated. So pre-hydrating is vital before taking part in any summer exercise. The ACSM also recommends drinking between 14-20 oz. of fluids two hours before exercising.
Replace Your Electrolytes
You don't have to be in a marathon or on a century ride for your body to thirst for electrolytes. In the summer heat, think of how often you bring a sports drink to a ballgame, BBQ, or to the lake. CamelBak's Elixir is sugar-free, highly portable and can easily be split in half and added to a small bottle of water or used with the CamelBak Better Bottle. It contains a healthy amount of sodium, which allows your body to absorb water and rehydrate faster, and can help prevent the onset of hyponatremia (when sodium levels in the body reach a dangerously low level).
Water Sports Are Still Sports
Don't forget that swimming, wakeboarding, and rafting are all water sports that dehydrate you just as much as exercises on land. Plus, your're probably going to be in the sun's glare for the duration of the activity. The CamelBak Better Bottle is a great rafting companion - just use a carabiner to clip it to your life jacket. Or clip it inside your raft and let it sit in some cool river water to stay cold. Make sure you keep plenty of water in the boat during a wakeboarding session.
Recognize the Symptoms of Heat Illness and get out of the Sun
Dehydration can set in sooner than you think. You can easily lose 2 liters/hour on a hard ride or a run on a hot day. In a recent position statement of the National Athletic Trainers Association, as little as a 1 to 2 percent loss of fluids could negatively affect function and performance. A 1 to 2 percent loss of fluids can occur after a little more than one hour of moderate activity in cool weather. At 3 percent, the risk of potential heat illness increases exponentially.
Bring Water to All-Day Events
Water is usually expensive and often neglected at concerts, amusement parks, baseball games and other events. Bring a recyclable plastic bottle of water or even a hydration pack into the venue.
