Summer Hydration Guide: What to Avoid for a Healthy and Hydrated Season
Summer has well and truly arrived, and it has hit us with scorching temperatures. As we bask in the warmth of the sun and enjoy outdoor sports, it’s crucial to be aware of the dangers of dehydration. With the mercury rising, our bodies are at risk of losing essential fluids faster than usual especially when exercising. Dehydration occurs when we don’t consume enough fluids to replenish what we’ve lost through sweat and bodily functions. It may seem like a minor inconvenience, but the consequences of dehydration can be severe, ranging from’ mild symptoms like fatigue and dizziness to more serious complications like heat exhaustion and heatstroke. Therefore, staying hydrated should be a top priority to ensure a safe and enjoyable summer running season.
Muscle cramping
One common issue that can arise during the summer months is muscle cramping. This uncomfortable and often painful sensation occurs when muscles contract involuntarily and fail to relax. There are various factors that can contribute to muscle cramping, and one significant cause is the loss of electrolytes. To prevent muscle cramping, it is important to stay properly hydrated by drinking an adequate amount of water throughout the day. Additionally, increasing your intake of potassium-rich foods, such as bananas and leafy greens, can help replenish electrolytes and reduce the risk of cramps. Furthermore, incorporating salts into your diet, either through natural sources or electrolyte-enhanced beverages, can also assist in maintaining the electrolyte balance necessary for optimal muscle function. By taking these measures, you can minimize the discomfort of muscle cramps and fully enjoy your summer activities.
Heat exhaustion
Heat exhaustion is a condition that commonly affects individuals, particularly runners, who have not yet acclimated to the hot weather. It occurs because of prolonged exposure to high temperatures, leading to dehydration and an imbalance in the body’s electrolytes. Recognizing the symptoms of heat exhaustion is crucial for quick intervention. These symptoms may include dehydration, headaches, nausea, a body temperature exceeding 40 degrees Celsius, dizziness, confusion, loss of appetite, excessive sweating, pale and clammy skin, cramps in the arms, legs, or stomach, rapid breathing and pulse, and intense thirst. If you experience these symptoms, it is essential to take immediate action. Move to a cool and shaded area, lie down, and elevate your feet slightly to improve blood flow. Replenish fluids by drinking plenty of water, which can also include sports drinks or rehydration solutions. To help cool down, apply wet cloths to your skin, use fans, or apply cold packs to your neck, armpits, or groin area. It is important to seek medical attention if symptoms worsen or do not improve. Heat exhaustion should be taken seriously, and preventive measures like staying hydrated and gradually acclimating to the heat should be prioritized during hot weather conditions.
Heatstroke
Symptoms include disorientation, confusion, poor balance, lack of sweat and clumsiness. If you start noticing any of these symptoms seek immediate medical attention.
Heatstroke is a severe and life-threatening condition that occurs when the body’s core temperature rises to over 41°. It is classed as a medical emergency that requires immediate attention. Heatstroke often develops as a progression from milder heat-related illnesses like heat exhaustion. The symptoms of heatstroke include disorientation, confusion, poor balance, lack of sweating despite the heat, and clumsiness. Other signs may include throbbing headaches, rapid heartbeat, flushed or red skin, nausea or vomiting, seizures, and even loss of consciousness. If you or someone around you exhibits these symptoms, it is crucial to seek immediate medical attention. While waiting for medical help, move the person to a shaded and cool area, remove excessive clothing, and try to lower their body temperature using cool water or ice packs. Heatstroke is a serious condition that can lead to organ damage or even death if not treated quickly. Therefore, recognizing the symptoms and taking immediate action is vital for a positive outcome.
Your Top Tips
Start Hydration early
Starting hydration early and maintaining adequate fluid intake throughout the day is crucial for overall well-being and optimal performance, especially during hot weather and physical activities like running. Here are some tips to ensure proper hydration:
- Begin hydrating from the early morning: Make it a habit to drink a glass of water as soon as you wake up. This helps kickstart your hydration and prepares your body for the day ahead.
- Drink before you run: Prior to your running session, make sure to drink water to ensure that your body is properly hydrated. This helps prevent dehydration during your workout.
- Aim for 2+ litres a day: The general guideline for daily water intake is around 2 litres (8 cups) per day. However, this is a minimum recommendation, and it’s important to adjust your intake based on individual needs, weather conditions, and physical activity levels. In hot weather and on training days, aim to drink even more to compensate for increased fluid loss through sweat.
- Make water more appealing: If you struggle to drink plain water, try adding some flavour to make it more enticing. You can infuse water with slices of citrus fruits, add fresh garden herbs like mint or basil, or use sugar-free squash for a hint of taste. Additionally, drinking cold water or adding ice cubes can make it more refreshing.
Don’t overhydrate
While staying properly hydrated is important, it’s equally crucial not to overhydrate. Here are some considerations to prevent excessive fluid intake. To prevent the risks of overhydration, it’s important to maintain a healthy sodium level and prevent hyponatremia. Hyponatremia occurs when excessive fluid intake leads to an imbalance of electrolytes, particularly sodium. To strike a balance, it’s recommended to hydrate little and often, rather than consuming large amounts of fluid at once. This approach allows your body to effectively absorb and utilize the fluids while reducing the risk of overwhelming your system. By being mindful of your sodium intake and adopting a gradual and consistent hydration approach, you can maintain a healthy hydration status.
It’s important to note that individual hydration needs may vary based on factors such as body size, activity level, and environmental conditions. Pay attention to your body’s signals of thirst and hydration status. If you have concerns or specific health conditions, consult with a healthcare professional for personalized hydration recommendations.
Everyone sweats differently
Everyone’s sweating patterns can vary, so it’s important to adjust your fluid intake accordingly. If you’re someone who tends to sweat a lot, it’s crucial to drink more water to compensate for the increased fluid loss. Monitoring your hydration level can be done through various methods:
- Sweat calculator: A sweat calculator can estimate the amount of fluid you lose through sweat during physical activities. By inputting details like duration, intensity, and environmental conditions, it provides an estimate to guide your fluid replacement.
- Urine test: While urine colour can be an indicator of hydration, it’s important to note that certain foods and drinks, particularly those containing B12 vitamins, can affect urine colour, making it appear bright yellow. Therefore, relying solely on urine colour may not be as reliable as other symptoms or indicators.
It’s essential to pay attention to your body’s signals and symptoms of dehydration, such as thirst, dry mouth, fatigue, and decreased urine output. Remember, staying properly hydrated is crucial for overall well-being and performance, so listen to your body and adjust your fluid intake accordingly.
Limit Caffeine & Alcohol
To maintain optimal hydration, it’s important to limit the consumption of caffeine and alcohol due to their dehydrating effects. Both caffeine and alcohol have diuretic properties, meaning they increase urine production and can contribute to fluid loss from the body. This can lead to dehydration if not balanced with adequate fluid intake. Furthermore, excessive consumption of caffeine and alcohol can also make you feel sluggish and affect your overall energy levels. It’s recommended to moderate your intake of these beverages and ensure that you compensate for any fluid loss by increasing your water intake.
Consume plenty of electrolytes
To maintain electrolyte balance, consume plenty of sodium, potassium, magnesium, and calcium. These minerals play crucial roles in bodily functions. During intense activity or in hot weather, sodium and chloride are lost in larger amounts than potassium, magnesium, and calcium. Replenish electrolytes through food sources like bananas (potassium), nuts (magnesium), and dairy products (calcium). Consider electrolyte-enhanced drinks or supplements for more intense activities.
Conclusion
In conclusion, during the summer season, it is crucial to prioritize hydration to stay safe and enjoy the warm weather. Dehydration can lead to various complications, including muscle cramping, heat exhaustion, and heatstroke. To prevent these issues, start hydrating early, maintain electrolyte balance, and be mindful of individual sweat patterns. Limiting caffeine and alcohol intake and consuming plenty of electrolytes are also important. By staying hydrated, you can have a healthier and more enjoyable summer running season.