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7/7/2024 0 Comments PReventing Dehydration It's going to be a very hot week of over 100°F here in Boise, Idaho which means that I will be sweating a lot. Preventing dehydration is important this week as we try to beat the heat, so lets dive into dehydration and how we can prevent it.
The National Institute of Health defines dehydration as a condition that occurs when the body loses too much water that it requires in order to function normally [1]. Some of the most common signs that are associated with dehydration include excessive third, nausea, dark urine, fatige, and light-headedness [2]. The goal when exercising is NOT LOSE MORE than 1-2% weight loss during exercise [3]. Ensuring that we are hydrating before, during, and after exercise can help us achieve this goal. We will cover more specifics on recommended fluid replacement in a later blog. Today, let’s check out some tips and tricks for preventing dehydration. If you find yourself experiencing these feelings during your exercise, consider stopping and take a drink of water. Ask yourself, when was the last time I drank water and how much? An easy, quick, and practical way to check your hydration is by observing your pee. You can start monitoring your hydration first thing in the morning when you wake up! Opaque or clear urine is a sign of good hydration. On the other end, urine that is dark in color and has a strong odor is a sign of dehyrdration. On days when you are highly active, this can be a quick and easy way to ensure that your are getting in enough fluids. Acclimatization is the process of adapting to a new climate or environment. It is another tool that athletes can use. The human body already has the amazing ability to adapt to what ever environment we are in, however, it can take time for the body to feel “normal” in a new environment. Think of a runner who lives and trains at lower altitude. Lets say they take a vacation to somewhere that is higher in altitude and they want to take a mile run on the 2nd day of their trip. Likely, their going to fatigue faster and their time is going to be slower in that different climate because their bodies have not had time to adapt fully to the new environment. Research recommends that taking the the time to practice and/or rehearse in a new environment several days before performing will decrease the risk of dehydration and decreased performance [4]. Luckily, in the world of theatre, we usually have multiple rehearsals scheduled before we give a performance. This is the time to test your current hydrating practices and discover what you need to change in order to have a successful performance. Lastly, knowing how much water that you are losing through your sweat can help you get an idea of how much fluid you need to consume. Each individual has their own unique sweat rate - the amount to water lost per hour during exercise. Calculating your sweat rate requires you record your pre and post exercise weight, any urine excreted during exercise, exercise duration, and any fluids consumed (including food). While it takes time to record everything, it can be informative to get an idea of how much you sweat. The Gatorade Sports Science Institute has created an online sweat rate calculator so all you have to do is plug in your numbers! Check it out using the following link: https://www.gssiweb.org/toolbox/fluidloss/calculator. Have a fantastic, hydrating week! Sophia MS References
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