As the hot season intensifies, dehydration can become an issue for some people, especially those who are not used to doing exercise under a blazing sun. Here are some tips from Katherine Tallmadge of the Live Science website.
- Drink enough water to prevent thirst.
- Monitor fluid loss by checking the color of your urine. It should be pale yellow and not dark yellow, too smelly or cloudy.
- For short-duration (less than 60 minutes), low-to-moderate-intensity activity, water is a good choice to drink before, during and after exercise.
- Any time you exercise in extreme heat or for more than one hour, supplement water with a sports drink that contains electrolytes and six percent to 8 percent carbohydrates. This prevents “hyponatremia” (low blood sodium), which dilutes your blood and could also lead to serious impairment and death.
- Begin exercise well-hydrated. Drink plenty of fluids the day before and within the hour before, during and after your exercise session.
- Avoid alcohol the day before or the day of a long exercise bout, and avoid exercising with a hangover.