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The State Partnership for Nutrition, Physical Activity and
Obesity Prevention
New Jersey Council of Physical Fitness and Sports Tip of the Month - June 2015
Importance of Hydration
Hydration is one of the most important factors to consider when participating in any
vigorous activity, especially those performed outdoors during the warm summer
months. Dehydration is a serious concern and can result in such problems as fatigue,
muscle cramps, nausea, disorientation and even heat stroke.
When you sweat, you not only lose water; but, also important electrolytes such as
sodium and potassium that help to keep our muscles functioning properly and all of our
organs working. If these important electrolytes are not replenished, along with the
water lost from sweating, it can lead to serious conditions such as kidney failure and loss
of consciousness. Because of this, hydration is for all ages when active or playing sports.
Follow these tips to ensure you stay properly hydrated:
- Hydration should begin before you start activity. Make sure to drink steadily before,
during and after activity instead of waiting until you feel thirsty to begin drinking.
-
Sports drinks are helpful to restore electrolytes; but, replacing the water lost is also
very important. An easy trick to find out how much water you lose is to weigh
yourself before and after practice and see the difference. For each pound you lost
you should drink approximately 20 ounces of water.
-
In hot and humid conditions, modify your activity when possible to take more breaks
and drink more often. These conditions are very dangerous because your body
sweats more and loses electrolytes quickly.
-
Finally, after a long workout, a sports drink with protein in it can be helpful to better
absorb nutrients and help muscles to recover.
By following these easy tips you can keep yourself properly hydrated and improve
your performance. If you suspect you are suffering from any dehydration related illness,
you should immediately stop activity and seek medical assistance as it can be a life
threatening situation.
John Gallucci, Jr., MS, ATC, PT, DPT
Member, New Jersey Council on Physical Fitness and Sports
New Jersey Department of Health
www.shapingnj.gov