Tips to Avoid Dehydration
Have fluid source readily available. Plan ahead and make sure you drink enough water throughout the day and night to replenish fluids lost during activities.
- Water will do the trick
- For most people water will be sufficient enough to keep you properly hydrated. If you are working really hard, you might need to replace calories that are lost due to perspiration. A soda or sports drink can help with fluid and calorie replacement.
- Be careful when drinking alcohol
- If you choose to drink alcohol, do so in moderation. A good strategy is to alternate alcoholic beverages with water. With alcohol you can only count on about 75 percent of the beverage ending up in the body as fluid.
- Listen to your body
- When the temperatures and activity levels increase it’s even more important to listen to your body and take breaks if you start to feel light-headed, feel overheated or if you develop a headache. These are warning signs that something is not right. Don’t ignore them!
- Avoid dehydration
- According to the American College of Sports Medicine, to avoid dehydration, active people should drink at least 16- 20 ounces of fluid one to two hours before an outdoor activity. After that, you should consume 6 to 12 ounces of fluid every 10 to 15 minutes you are outside. When you are finished with the activity, you should drink more.