Health & Fitness
Keep yourself in the game in hot weather... hydrate!
In the heat do you feel grumpy, sluggish, on edge? Do you feel like you just cannot complete tasks the same way as last week? You could be dehydrated, and it'll affect more than you think.
What’s up everyone, Jason here from Integra Physical Therapy and Personal Training. Today I want to talk about hydration. Over my athletic career I have heard so many different things about how much water to drink and how to keep it on your system. In high school my track and field coach use to say drink a minimum of a gallon of water, so we use to carry around milk jugs full of water through school during the day. In college, the latest research at the time said that “hyperhydration” kept you hydrated for a couple of days and salt would keep it there. So, for a couple of days before a game we would slam water all the time and add table salt to all our foods. I have to be honest, that one just left me bloated and having to go to the bathroom all night long.
We know that hydration is important, but listen to this on just how important it is: you start to lose performance when between 2-5% of bodyweight is lost. Losing more than 5% can directly decrease your work capacity by up to 30%. If you are dehydrated your body cannot efficiently regulate its body temperature. Muscles stop working as efficiently because it is made up of about 75% water.
This week near Milwaukee temperatures have been in the 90’s with a heat index over 100. We need to practice ways to keep hydrated in this dangerously hot weather.
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1. Carry a water bottle with you and in the car, keep it full.
2. For yourself to drink on regular time intervals, this will insure you are drinking throughout the day and get the proper amount
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3. I’ve found through many sources that on average 2.2 liters or 74oz to 3.7 liters or 125oz should be consumed per day
4. These fluids should be non caffeinated and non alcoholic (diet caffeine free soda does not count)
Look, this one step can show huge effects on your mood, energy and performance. Go get a nice water bottle, switch out your soda at work for water, and start keeping a clock and make yourself drink at least 8 oz of water on the hour at work and at home. Remember it’s not a game, it’s YOUR lifestyle.
Talk to you soon,
Jason
Resources:
- http://www.humankinetics.com/excerpts/excerpts/dehydration-and-its-effects-on-performance
