Wednesday, June 11, 2008

Hydration

Let me start with a very important point, proper hydration should be an everyday goal, not just something you think about prior to/during times of exercise. Especially since there is no real way to hydrate on/during the day of any event.

Know you're limits, which means being honest when you are feeling poorly and taking immediate action to remedy heat related exhaustion.

Dehydration does not suddenly happen, you body gives you many clues along the way which includes during normal daily routines.

Symptoms of dehydration (partial list of main issues from lesser to more severe):
~ Thirst, dry mouth, bad breath, dry skin
~ Infrequent and Medium to dark colored urination
~ Confusion, dizziness and headaches
~ Muscle aches and cramping
~ Rapid Heartbeat and/or breathing

Bottled Water and Your Activity Level:
A person's body weight, and their activity level, determine the amount of water needed to maintain proper hydration. A good rule to follow is to drink at least eight, eight-ounce servings of water a day, adding more for each hour of activity.

Hydration becomes even more complex and important in the heat.
As Temperatures Rise, So Does Your Body's Need for Water When summer comes, remember to keep your body properly hydrated when the 'heat wave' comes.

Heat exacerbates hydration issues, so if:
~ If you find yourself getting tired, do yourself a favor, PLEASE STOP & REST!

~ Cycling is an activity that takes lots of concentration, if you are tired or unfocused, this is when accidents and injuries normally happen.

Summer hydration tips....
* Bring a supply of bottled water with you when traveling.
* Drink extra bottled water in extreme heat to keep body temperature low.
* Drink before you feel thirsty.

Daily water requirements (8-ounce servings) with one hour of activity: Your weight
In Pounds: Light / Activity Moderate /Activity Strenuous
115: 9 servings / 9 1/2 servings / 10 servings
125: 9 / 10 / 11
150: 9 / 10 / 11 1/2
175: 9 1/2 / 10 1/2 / 12 1/2
200: 9 1/2 / 11 / 13 1/4

Thread on CyclingCentralVa.org: Hydration Discussion

Hydration Calulator

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