As the summer sun ☀️continues to shine bright and heat up the ground, athletes at all levels race outside for activities and sports. However, the combination of physical exertion and hot weather can lead to an increased risk of dehydration.😰
Dehydration can negatively impact performance and pose health risks. This week, Blayze coach Sarah Woldmoe will explore the importance of staying hydrated while playing sports in the summer.🌞
Understanding Hydration💦
Hydration is crucial for optimal athletic performance. Water acts as a vital component in maintaining body temperature, transporting nutrients, lubricating joints, and facilitating various bodily functions.🦵
During intense physical activity in hot weather, the body loses water through sweat, increasing the risk of dehydration. Proper hydration is essential to prevent fatigue, muscle cramps, heat exhaustion, and heatstroke.
Hydrate Before Activity🥛
Preparation is key when it comes to staying hydrated during summer sports. Begin hydrating well in advance of your activity to ensure you start with a sufficient amount of fluids already in your body. You should aim to drink 16-20 ounces of water at least 2-3 hours before exercising.🏃♂️
If you have limited time, consume at least 8 ounces of water 15-30 minutes before starting. Ideally, you want to start your hydration the day before!
Hydrate During Physical Activity💧
Don’t wait until you feel thirsty to start hydrating during sports. Thirst is a delayed indicator of dehydration. By the time you feel thirsty, you may already be partially dehydrated. Drinks fluids at regular intervals during the activity.
Aim for 7-10 ounces every 10-20 minutes. ⌚Consider using sports drinks that contain electrolytes for activities lasting longer than one hour. These help to replenish lost minerals from your body and can help provide a boost of energy.
Recognize Signs of Dehydration😥🥵
Understanding the signs of dehydration is critical for prompt action. Common symptoms include excessive thirst, dry mouth, fatigue, headache, muscle cramps, dark-colored urine, and decreased performance.
If you start to experience any of these symptoms, it is essential to take a break, seek shade, 🌴and hydrate immediately to prevent any other complications.
Stay On Top of Your Hydration🧋
In hot weather, you may need to increase your fluid intake beyond regular levels. Pay attention to your body’s cues and act accordingly. Factors like the intensity of the activity, the duration, the temperature, and your individual sweat rate play a role in determining your specific hydration needs.
Electrolyte Balance🍌🍉
Sweating during summer sports not only leads to water loss but also depletes essential electrolytes. These are sodium, potassium, and magnesium. Replenishing these electrolytes is crucial for proper muscle function and preventing cramping.
Alongside water, consume electrolyte-rich foods like bananas, oranges, coconut water, and sports drinks to maintain an optimal electrolyte balance.
Post-Activity Rehydration💦🧋🍌
After completing your sports activity, it is vital to rehydrate to help in your recovery. Don’t grab a soda right away! Drink plenty of fluids like water and electrolyte drinks to replace your lost fluids and replenish your electrolytes.
Staying hydrated is a non-negotiable element of peak performance. 💪By prioritizing hydration before, during, and after your activity, you can maintain optimal physical and mental performance. Make a conscious effort to monitor your fluid intake and to recognize the signs of dehydration in yourself as well as in your friends.
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Article of the Week: Nutrition for Soccer Players
Learn the foundation of proper nutrition for Soccer players from NWSL star and licensed nutritionist, Sarah Woldmoe.