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Beat the Heat - Combat Dehydration

Beat the Heat - Combat Dehydration

Tuesday, June 24, 2008

	In Other News: Your comments in action - August 2008 Tuesday, September 02, 2008 Fitness Director Adrian Antigua shares responses to a handful of member-submitted comments from August. Class schedules change Sept. 8 Tuesday, September 02, 2008 Get a sneak peek at the changes to the group exercise schedules that will take place Sept. 8.

With summer in swing, prevention and recognition are the keys to staying hydrated and maximizing exercise benefits, said personal trainer Scott Larkin. Follow these guidelines to help prevent possible heat related illnesses.

Before Exercise
2-3 hours before exercise drink 17-20 oz of water.
10- 20 minutes before exercise drink another 7-10 oz of water.

During Exercise
Drink 7-10 oz of water every 10-20 minutes (or 28 to 40 oz of water per hour of activity)
Drink beyond your thirst, if you are feeling thirsty… you ARE already dehydrated.

Post exercise
Within 2 hours drink enough water to replace any weight loss from exercise.
Drink approximately 20-24 oz of water per pound of weight loss.

When exercising intensely outside, especially in the summer, it is a good idea to record your bodyweight before and after exercise. Weight loss greater than three percent of body weight due to dehydration greatly increases the risk of heat illnesses such as:
· Heat Cramps
· Heat Exhaustion
· Heat Stroke

Recognize the following basic signs of dehydration before, during, and after bouts of activity:
· Thirst
· Irritability
· Headache
· Weakness
· Dizziness
· Cramps
· Nausea
· Decreased Performance