Tuesday, July 5, 2016

Summer Heat and Dehydration - 4 Signs you may be dehydrated

Just because it is hot out doesn't mean you shouldn't be doing a workout (in fact 30-minutes in our air conditioned studio is perfect).  Anything from a power walk outside to a kick ass boot camp session should do the trick but be mindful of dehydration especially when it is hot and humid.  
As a minimum you should be drinking at least 8 glasses (8 ounces) of water per day, according to the National Institutes of Health (NIH) the average healthy adult should consume nearly half his or her body weight, in ounces of water; and that’s just to maintain the most essential functions, such as absorbing nutrients from food and helping lubricate your skin and joints. The amount of water, sodium, potassium and other electrolytes you have in your system pre-exercise also directly impacts your athletic performance and heart rate both during your workout and afterwards.
The fact is by the time you feel thirsty you are already in a dehydrated state.  Our goal at Fit Body Boot Camp is to drive your metabolism; being dehydrated can also slow down your metabolic rate.  So, Drink your water people!
4 Signs You Might Be Dehydrated
#1: You Can't Focus.  
Two of the most common symptoms of dehydration are headaches and nausea. Research indicates that losing even two percent of your body weight from water affects your decision-making abilities and hand-eye coordination.  
 #2: Intensity and Energy are less than optimal
Dehydration will hamper your ability to exercise with full intensity.  Make sure to drink at least 16 ounces of water before your workout and then keep hydrating during and after your workout.  
 #3: Cramps  
Either muscle cramps or that annoying stitch in the side are indicators of dehydration. Water helps regulate body temperature, and when you’re not  drinking enough water especially when it’s hot, research shows your muscles respond by overheating and tensing up. Our muscles are metabolically active tissue and one reaction to dehydration is that sudden muscle cramp.
#4: The Heart Races  
During a typical boot camp session your going to feel out of breath. Dehydration impacts your bodies ability to deliver nutrients to your organs and muscles which can impact your heart rate. If you have a sudden change in your breathing and heart rate, make it a point to slow down and/or even go right to your cool down.   
More serious (and dangerous) signs of dehydration include dizziness, vision problems and heart arrhythmia.  If you feel out of sorts, make it a point to slow down and begin moving into a cool down (gradually) and begin rehydrating yourself with small evenly spaced out sips of water. 
Note:  Get immediate medical care if you develop severe symptoms of dehydration such as lack of urination, shriveled skin, fever with vomiting and delirium.
Adapted from article published by 

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