With high temperatures in Denver this summer, staying hydrated and cool will help you avoid heat exhaustion. Here are some tips to stay hydrated and healthy.
1. Begin your exercise hydrated by drinking fluids leading up to a workout.
2. Bring a large water bottle with you when you are in the heat to encourage you to drink lots of water, you can freeze your water and water bottle beforehand to keep your drink cool.
3. Drink ample water throughout your workouts.
4. Avoid alcohol the day before exercise and the day of vigorous exercise.
5. When exercising outdoors, take lots of breaks in the shade or inside.
6. Try to exercise outside in the morning or evening, when the temperatures are cooler.
7. If you lose large amounts of sodium through exercise, eat salty foods before working out or supplement your sodium and electrolytes with sports drinks.
8. Eat fruits and vegetables daily which are a great source of water.
9. You can calculate your need for fluid replacement by weighing yourself before and after strenuous exercise. If you’ve lost weight, you’ve lost water. You should drink 3 cups of fluid for every pound you have lost, then drink this same amount of water for your next workout.
10. If you experience signs of heat exhaustion – cool, moist, pale, ashen, or flushed skin, headache, nausea, dizziness, weakness, or exhaustion – immediately go to a cooler environment with circulating air. Cool yourself down by applying a wet cloth or towel to your skin and replenish fluids and electrolytes by drinking small amounts of cool fluids such as water or sports drinks.
Now get out there and have some fun!Tags: Hydration in the summer, nutrition Cherry Creek Athletic Club