With Heat Wave, Don't Forget to Hydrate

Michigan is experiencing a heat wave this week which leads me to a very important topic ... hydration! Not only is it vital when you exercise but imperative in near record-breaking temperatures. Here are some facts about hydration and electrolytes:

What does water do in our body?

• Helps regulate body temperature through sweating
• Assists in digestion
• Assists in moving oxygen, glucose and fat to muscle tissue and removing waste products from the muscle tissue

How does dehydration affect our bodies?

• Can cause a drop in blood volume which forces the heart to work harder
• Can lead to muscle cramps, dizziness, fatigue and heat stroke/exhaustion
• Loss of aerobic performance with as little as 1-2 percent weight loss

When and how much should I drink?

• 15-20 ounces two to three hours before exercise
• 8-10 ounces 10-15 minutes before exercise
• Start drinking before you're thirsty during a workout. Drink approximately 8-10 ounces for every 15 minutes of activity.
• After a workout, drink 20-24 ounces for every 1 pound of body weight lost during a workout.
• Learn your own body and how much fluid you lose or need to take in during a workout. We're all different and have different fluid needs!

Key facts about electrolyte balance

• Sodium, potassium and magnesium are the most common and important electrolytes.
• Electrolytes help tell our muscles when to fire.
• Hyponatremia (over hydration or too low of electrolyte concentration) can result from excessive sweating/fluid loss and a lack of electrolyte intake. Water alone is not enough to rehydrate you on the warmest of days and/or if you're a heavy sweater.

If you're exercising outside …

• Limit exercise or strenuous physical activity to the coolest parts of the day, early morning or late evening.
• Wear loose-fitting clothing that's both lightweight and light in color. Choose
  clothing that draws perspiration away from the skin, such as cotton T-shirts or shorts. Newer perspiration-wicking fabrics also are effective.
• Don't overdo it. Start slowly and increase your pace gradually. In weather
  that's extremely hot and humid, don't exercise at too high a level. What is
  normal on a cool day might be dangerous on a hot day.
• Wear sunscreen. It's harder for the body to keep sunburned skin cool.
  Consider wearing a wide-brimmed hat to keep the sun off the face and head.
  Sunscreen helps protect the skin from sunburn and keeps a person cooler, too.

We hope this gives you some insight as to importance of proper hydration and exercise and helps keep you safe during these hot and muggy summer days.