Hydration on the Course

Hydration

Hydration 101:
Don't wait until your activity to drink. Drink plenty of fluids throughout the day. A good rule of thumb is 8 glasses of 8 oz. of water daily. Consume hydrating beverages that will replace the water your body uses for several important processes. Avoid dehydrating beverages like coffee, tea, soda, and alcoholic beverages that act as diuretics and flush water from your system. When you're working, playing, or exercising outdoors, ensure you are drinking more fluid than you're losing. Add electrolytes to your water to make pure electrolyte water or to your favorite beverage to turn it instantly into an electrolyte-replacement drink.

Electrolytes help the body absorb water and direct water to the areas of the body where it's needed most and maintaining fluid balance inside the cells. Besides maintaining fluid balance, electrolytes are essential to convert dormant caloric energy into active energy and help prevent muscle fatigue. Muscle cramps and spasms can occur when electrolyte levels are low or imbalanced. Adding electrolytes to your hydration helps the body achieve the proper balance of electrolytes for proper muscle function. Drink 5-12 oz. of pure electrolyte water or electrolyte drink every 15-20 minutes to stay hydrated during hot weather and/or intense activity.

Don't necessarily count on sports drinks to meet your hydration and electrolyte needs. Although the sweet taste of sports drinks can encourage initial consumption of fluids, they can ultimately hinder regular fluid intake because people max out on sugar before their hydration needs have been met. The result is people don't drink enough fluid to meet their body's needs, increasing the risk for heat stress. In addition, the electrolyte balance of most sports drinks is incomplete. Most provide one or two electrolytes usually sodium and potassium. A balance of electrolytes not just sodium and potassium is necessary to maintain optimal hydration and endurance.

Preventing Heat Stress:
Whenever you have to be in the heat for a long time, remember these tips: Drink plenty of water beforehand and drink as often as possible when you're in the heat. Use an electrolyte add-in and stay hydrated with electrolyte water. Wear light, loose-fitting clothing and a hat and use sunblock. Take plenty of breaks and seek the shade whenever possible. Cool off however possible. Spray or pour cool water on your body. Be aware of the signs of heat stress and dehydration. If you have any of the symptoms listed below, move to a cool area, rest, and drink plenty of fluid.

Warning Signs of Dehydration and Heat Stress:
Thirst Headache, Fatigue, lethargy, Rapid and weak pulse, Rapid breathing, Tenting (pinch and lift skin lightly if it doesn't bounce back readily, this is a sign of dehydration) Dark-colored urine (mild dehydration), low or no urine output (severe dehydration), Unable to produce tears.

First Aid for Heat Stress:
Prevention is the best defense against heat stress and dehydration. If you find yourself in a situation where you recognize the symptoms of heat stress and dehydration, medical attention may be necessary. The body's core temperature increases quickly so it is critical that you seek medical help immediately. Call 911.

Other Hydration Links:

Hydration Calculator - Drinking Enough Water
Drinking water is very important for good health. Find out how much water I should be drinking today.
nutrition.about.com/library/blwatercalculator.htm

Information for athletes about hydration and fluid requirements ...
Information for athletes about hydration and fluid requirements during exercise. Tips and research on how to hydrate appropriately for your sport, ...

Healthy Hydration - Nutrition - FitFacts - American Council On ...
Water Basics Water is one of the most essential components of the human body. Water regulates the body’s temperature, cushions and protects vital organs, ...

Heat and Hydration
Heat and Hydration. Hyponatremia -- Salt and the Ultraendurance athlete · Hyponatremia --II : A more technical discussion of the mechanisms responsible for ...
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