summer is right around the corner … and with it, summer activities, warm temperatures and an increased hazard for dehydration. here are some tips to help you make certain you are drinking enough fluids to maintain good levels of hydration .
You are credibly all mindful of the “ cardinal rule ” that says adults should drink six to eight 8-ounce glasses of water system per day. The accuracy is, this is an estimate and the actual sum you should be drinking per day can vary quite importantly. There are multiple factors that can impact how much water you should be drinking .
Your weight is one variable that changes the sum of water system you should be drinking. To help you establish a baseline, you can use the follow rule-of-thumb equation described in U.S. News & World Report.
In inadequate, the equality tells you to take half your body weight, and drink that measure in ounces of water system. In the exemplar, notification that you should be drinking more than 12 glasses of urine, not eight !
Your exercise habits affect the come of water you should be drinking, vitamin a well. The american english College of Sports Medicine recommends adding 12 ounces of water to your daily inhalation for every 30 minutes that you plan to work out .
If you are exercising outside and it is very hot, you may need to add more .
There are several special considerations to maintaining a healthy hydration level. If you are meaning or breastfeed, you need to increase your fluid intake by 24 to 32 ounces depending on how much you weigh, according to the American Pregnancy Association. It is besides authoritative that you get a lot of your hydration from water. If you are chiefly drinking sodas or caffeinated beverages such as coffee bean or tea, you do not get as much “ hit for your dollar ” when it comes to fluid intake ( i.e., they don ’ thymine “ count ” as much ).
Rules of thumb
The adept news is there are some fairly easy rules of ovolo to follow when it comes to hydration. One of the important ones is to pre-hydrate. In other words, toast BEFORE you start feeling thirsty, or BEFORE you do an activity. Going running ? Drink several glasses of water before you start. Thirst is actually a gestural of dehydration, so if you feel thirsty, you have some catching up to do !
besides, monitor your urine. If you are adequately hydrated, you should be urinating about once every two to four hours, and your urine should be colorless or a very picket yellow ( the color of hay or lighter ). If it is darker than that, you haven ’ triiodothyronine had enough fluid. Headaches and dizziness are a late sign of dehydration. If you start experiencing those, you in truth need to up the water intake, and promptly .
dehydration can turn a fun summer action into an unpleasant experience at best, or a trip to the emergency room at worst .
Don ’ t wait until it ’ south excessively late. Bring water bottles with you, and keep yourself and your family hydrated during your summer fun !
More info :
- Physical activity programs from the university’s Healthy for Life Wellness program for faculty and staff. These include the Million Step Pedometer Program and the Ride to Wellness Odometer Program, which provide tools to help you get walking and biking.
- Download walking maps/trails for each campus.
Sources cited :
- Buffardi, Danielle (2012, November 13). “Staying Hydrated And Nourished During Pregnancy,” American Pregnancy Association. Retrieved at http://www.americanpregnancy.org/pregnancyblog/2012/11/staying-hydrated-and-nourished-during-pregnancy/.
- Casa, Douglas, Clarkson, Priscilla and Roberts, William (2005). American College of Sports Medicine Roundtable on Hydration and Physical Activity: Consensus Statements, American College of Sports Medicine. Retrieved at http://www.acsm.org/docs/publications/Roundtable%20on%20Hydration%20and%20Physical%20Activity.pdf?sfvrsn=0.
- Elkaim, Yuri (2013, September 13). “The Truth About How Much Water You Should Really Drink,” U.S. News & World Report. Retrieved at http://health.usnews.com/health-news/blogs/eat-run/2013/09/13/the-truth-about-how-much-water-you-should-really-drink.
About the writer : Jennifer is a clinic Supervisor for Mizzou Therapy Services ( Rangeline location ) and a board-certified specialist in orthopedic physical therapy. She is besides CAP certified in women ’ s health physical therapy. She has five years of have in physical therapy and earned her Master ’ s degree from Texas State University, her doctor’s degree from Massachusetts General Hospital Institute for Health Professions, and completed an orthopedic residency through Evidence in Motion .