Handling Your Hydration

I often talk to my clients about hydration as it pertains to their exercising and workouts. But for the last few weeks I feel like I’m in a constant state of perspiration (even after I’ve just showered). It goes without saying that hydrating in these hot and humid conditions is absolutely essential regardless of physical activity. Sweating is how our bodies regulate our internal temperature and people who have issues with this are at higher risk for heat – related illnesses or hyperthermia.  Infants and children, elderly and anyone active outside for work or exercise are at greatest risk.

I recommend keeping a bottle of water with you all day long. If you want to be rigorous and count the ounces of water you drink daily, that’s great (I am not that organized), I just make sure I always have water with me and am constantly drinking.  Normally I don’t recommend sports drinks unless you are being active and sweating for over 90 minutes. However, in extreme heat and humidity it doesn’t take much to sweat all those electrolytes out, so some form of sports/electrolyte drink may be beneficial at that point, just beware of the amount of sugar you’re ingesting.

Some clues to determine if you’re dehydrated are: 1. Urine color – it should be a pale straw color (if it’s neon yellow, you may need to start drinking water ASAP). 2. Dry lips/tongue/mouth – these are good indicators of your hydration levels – like a sponge the lips start to shrivel and the mouth feels like sandpaper if you’re parched. 3. Headache/Fatigue – just like a plant in need of water, we too become droopy and lethargic when dehydrated.  4. Thirst – if you’re thirsty, you ‘re already dehydrated.

If you know it’s going to be hot and humid, consciously consume more fluids sooner. Drink more water before, during and after exercising. If you’re pregnant, nursing or ill you need to take in more fluids than usual. Monitor children and the elderly as they may not be able to readily identify signs of thirst and dehydration. And lastly, watch that alcohol and caffeine intake…