Contributed by Matt Johnson, a fitness expert at DietsInReview.com, which provides the tools and information needed to shape a healthier you.
Dehydration is a major concern with summertime exercise. The human body uses sweat as a natural self-coolant, which in turn depletes water storage in the muscles, organs, and other body parts.
The general consensus is that people drink eight, eight ounce glasses of water per day (64 ounces).
For people who are actively exercising or always on the go, your body needs way more than that. Honestly, a person who exercises for an hour or more needs to be getting at least 90 ounces a day.
Every body is different, so pay attention to your body and the color of your urine.
Exercising during the summer heat is a whole different ballgame. The summer heat adds another serious risk factor to exercising. Obviously, the human body tends to overheat easier in hot weather, just like a car traveling through a hot desert.
I recommend getting 90-120 ounces a day. You can drink too much water, so be careful to pay attention to your body. Here are the symptoms and treatments for heat-related ailments.
1. Heat cramps - Painful cramping in the large muscle groups
2. Heat exhaustion - Heavy sweating, headaches, lightheadedness, nausea
3. Heat stroke - Elevated temperature, disruption of central nervous system, and absence of sweating
1. Heat cramps
Move the victim to a shaded area and loosen their clothing. Provide the victim with at least one quart of substance with electrolytes (sodium/potassium).
2. Heat exhaustion
Move the victim to shade and loosen or remove clothing.
Elevate legs, pour water on the victim (or apply cold wet towels).
Provide them with at least one quart of substance with electrolytes (sodium/potassium), and seek medical attention.
3. Heat stroke
Call 911, and move the victim to a shaded area and remove clothing. Pour water or place cold wet towels on the victim and elevate legs.