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Home / Articles / Columnists / Healthy Fitness Tips /  Remember to Stay Hydrated
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Wednesday, July 3,2013

Remember to Stay Hydrated

By Dana Gore
Summer’s here! I’m figuring this isn’t news to you though – since the cover says July and all.
However, on a more serious note, I felt it was necessary to discuss hydration. Being that it happens to be one of the hottest months of the year (again, not news), becoming dehydrated isn’t a tough thing to do.

The body uses and loses water regardless of whether you are exercising or not. And since I have seen so many of you walking, doing outdoor fitness classes and riding your bikes (which is always very helpful when done inside the specified bike lanes for those of us who have to drive at times), let me share a few tips about how to make sure you remain properly hydrated.

1 Drink Water Before, During and After Exercise

General guidelines to follow are:
Drink about a pint (16oz) of water within a couple of hours before physical activity. During exercise, drink as often as needed and following exercise, drink a pint of water to replace each pound of water lost through perspiration.

2 Keep Water with You
ALWAYS keep water with you. Even if you are engaging in activities with the lightest levels of intensity – it’s better to be safe than sorry.

3 Eat Lighter Foods that Contain a Lot of Water
Digestion uses up a lot of water, so if you’re eating heavier foods that take a while to digest, you are putting yourself in a position to become dehydrated.
Your best bet is to eat foods that are light and contain a lot of water in them already. Fruits and vegetables are ideal because they are packed with water. However, if they contain high levels of fiber, you may want to save those for another time since fiber also requires a lot of water for digestion.

Symptoms of Dehydration
These can range anywhere from mild to severe – with thirst being one of the most obvious of them all. Avoid caffeinated beverages during times when hydration is of most importance.
In my book, “A Simple Guide to Exercise Safety (What You Don’t Know CAN Hurt You)”, I have covered the subject of dehydration in more depth – including symptoms and treatments.
We often take hydration for granted because we aren’t always conscious of it. Being aware is a good thing.
Don’t stay thirsty my friends ;)

 

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