Tips on Summer Hydration: How to Enjoy Your Summer Sports Without Injury
Are you suffering from the effects of the summer sun and heat?
Everyone knows that staying hydrated isn’t just important. It is vital during exercise. This is not just consuming 60-80% of your body’s weight in water. It takes just one episode of a heat related event and dehydration to leave a lasting impression with symptoms of dizziness, severe headache, nausea and fatigue. How severe is it?
3 Levels of Heat Related Conditions
I.) Heat Cramps: Involuntary muscle spasms of the arms and legs. Possible light headedness, headache, dizziness or nausea.
Action steps: Stop activity, find a cool shaded area and drink fluids that contain electrolytes. In addition, use ice packs on the back of the neck, armpits and knees to cool down the extremities.
II.) Heat Exhaustion: Increased heart rate, low grade fever, skin looks hot, dry, red or sweaty, and a person can also look pale. Increased severity of dizziness, headaches and nausea.
Action steps: If not responding to the action steps for heat cramps, seek immediate medical attention. It usually takes 24-48 hours to recover from heat exhaustion.
III.) Heat Stroke: This is serious and can be fatal. Heart rate begins to race, blood pressure gets low, confusion, irritability, fainting and loss of consciousness.
Action steps: Seek immediate emergency care (911)
Water is not always the answer. How do you know if you are dehydrated?
Take the “Lemonade Test” by checking your urine to see if it is the color of light lemonade. If it is darker, you are dehydrated. If it is lighter, you are overhydrated. The goal is to have a color of light lemonade.
Food can keep you hydrated. Such foods as cucumbers, celery, peppers, water cress, radishes, tomatoes, watermelon, cantaloupe, spinach, strawberries and avocadoes are great sources of water and electrolytes. Beverages like coconut water, low sugar sports drinks or tablets are also a must. I recommend rehydration 15-30 minutes after exercise.
Tips to Prevent Heat Related Injury:
Heat related conditions are predictable and preventable. Here is a list of useful and necessary tips to prevent these conditions:
- Wear loose fitting, lightweight clothing.
- Protect yourself against sunburn.
- Take precautions with certain medications.
- Take it easy during the hottest part of the day.
- Get acclimated to the heat climate and elevation when traveling.
- Never leave a human or animal in a parked, closed car.
Summer is my favorite time of the year as I love sun and sports. Follow these tips to have an enjoyable and active summer!
Dr. Jeannette M. Anderson has been part of an high performance medical staff serving as the Medical Director for the USOC Paracycling, USOC Team Chiropractor during the 2004 Summer Olympics in Athens, Greece and High School Elite Track & Field for over 25 years.
Contact the Anderson Peak Performance team today for more information on this blog! Please call 212-581-5776 or email firstname.lastname@example.org. You can also book your appointment via our online booking form.
Consider Anderson Peak Performance for your Chiropractic care and peak performance. Mention HEAT CONDITIONS when scheduling your appointment for a Complimentary Consultation.