Water - and staying hydrated

These days, it can seem difficult to stay hydrated even in the cooler weather.  After all, we’re running around the office, going from meeting to meeting and grabbing lunch on the go. Then we sit in traffic to head home, cook dinner and then hopefully get to bed at a decent time. Life can be tough.

But the benefits of staying hydrated are tremendous and should be taken seriously! Water isn’t the newest “trend”, it’s something that can keep you living healthy long beyond what you normally would.

Since water makes up nearly 60-70% of your body, it’s important to replenish what you lose from those long exercises and throughout the day. So put away the sugary energy drinks and grab yourself a cold bottle of water.

Here are a few tips to consider when trying to start a water-drinking habit!

1.     Drink water before you are thirsty. If you’re thirsty, you’re already dehydrated.

2.     Keep a glass of water next to your bed, office, and anywhere else you’ll be spending a lot of time.

3.     Try and limit caffeinated drinks. Caffeine is a diuretic and can contribute to fluid lose.

Also, be aware of common signs of dehydration that include tiredness, sunken eyes, dry mouth or dark urination.

Summer and Dehydration

We take for granted that young athletes are in shape, healthy and can handle the heat, however if you are in a hot climate area, you are mistaken. We know that we all need to be drinking more water but young athletes need to be consuming alot more than what we think.

A person that isn't involved in any exercise or participating in any athletic sport would need to drink 2.5 liters of water per day. Chances are we don't do that.

Athletes need to drink way more, especially exercising and hot weather. Young athletes should be drinking fluids before, during and after exercising. The more you sweat the more fluid your body loses causing dehydration. Human sweat contains our bodies electrolytes (sodium, chloride and potassium). The more you sweat and do not put fluid back in your body to replace the fluid you have lost, the body starts to become imbalanced.

Some Signs and Symptoms of dehydration are:

• Increased heart rate
• Nausea
• Chills
• Dizziness
• Trouble thinking clearly
• Cramps
• Increased body temperature

To avoid dehydration:

• Make sure your athletes are drinking the minimum of 2.5 Liters of water throughout the day
• Drink at least 1 pint of water 2 or 3 hours prior to exercising
• Weigh your athlete before and after practice, this will help determine if the athlete consumed enough water while they were exercising
• Make sure to have water breaks
• No sugar drinks while participating in exercise
• Re-hydrate immediately after exercising to replenish what was lost during your sport.
• Do not rely on sports drinks to hydrate the athlete as it can do more harm than good. Do not let the sports drink be the only supplement.Water is still your best choice.

Do not take dehydration in youth lightly, it is a serious condition that can affect any age child who is losing water (sweat) during outside activities, especially in the summer months when temperatures can rise in the 100's.

Why not go the cheapest and safest way this summer and just drink water, IT'S FREE! Encourage Athletic Coach's to cut practices short and make sure that your school has a AED (automated external defibrillator) at the practice facilities. If your facility doesn't have an AED close by - apply at Living for Zachary and be a part of the AED donation program. Click here for more information.