Tips to stay hydrated this summer:
- Drink fluids throughout the day and evening.
- Limit alcohol.
- Eat fresh fruits and vegetables to boost fluid intake.
- Plan ahead and have a fluid source readily available at all times.
- Choose calorie-free fluids mostly.
- When temperatures rise, consider indoor exercise options, roller skating, ice skating, swimming, fitness centers, rock climbing studios.
- Wear lightweight, breathable clothing in light colors when exercising outdoors.
- Remember that hats and helmets trap heat and may cause your body to overheat quickly. Take breaks and remove periodically.
- Listen to your body — take breaks if you start to feel light-headed, overheated or you get a headache. Don’t ignore these warning signs.
- The AmericanCollege of Sports Medicine (ACSM) recommends drinking:
- 16 – 20 ounces of water two hours before moderate-intensity summer exercise
- 8 -12 ounces of water 10 – 15 minutes before going out in the heat
- 3 – 8 ounces of water every 15 – 20 minutes during activity when active for less than 60 minutes
- 3 – 8 ounces of a sports beverage every 15 – 20 minutes when exercising greater than 60 minutes
- Be aware that with most things—too much of a good thing isn’t good–it is possible to over-hydrate.
Download: August 2014 Healthful Tips
