Summer is upon us and its more important than ever to keep hydrated.
Whether you're working out, enjoying summer sports, doing yard work or sitting on the beach the risk of dehydration is increased in the heat of summer.
Be sure to drink lots of fluids before, during and after exercise.
If you're exercising for more than 2 hours, you may also be at risk for electrolyte depletion (through sweat) or hyponatremia (severely reduced blood sodium concentration from over-hydration), so be sure to balance your hydration with sports drinks containing sodium and other electrolytes.
ACSM, the American College of Sports Medicine, recommends the following fluid intake during exercise. Remember, however, that in extreme heat you lose more fluids & electrolytes than at moderate temperatures:
2 Hours Prior to Exercise: 17-20 oz (500-600 mL)
During Exercise: 7-10 oz (200-300 mL) every 10-20 minutes
After Exercise: 16-24 oz for every pound of body weight lost
(450-657 mL per 0.5 kg)
For a fun, safe and healthy summer, be careful and monitor your fluid intake in the heat . And on those sweltering dog days, crank up your AC, stay inside and do a CoreFitnessByJana workout!