Summer Hydration
Janet Foster has been a Registered Dietitian for 23 years. She is a graduate from the University of Nevada Reno with a Bachelor’s degree in Nutrition and Dietetics. Married to William Foster, they are proud parents of Abby Foster and Nick Foster.
Staying hydrated, particularly in summer months, is especially important. Dehydration in Athletes can lead to performance problems and even serious medical issues. There are many helpful tips to help an athlete stay well hydrated, as well as signs and symptoms of dehydration to watch out for.
Not staying properly hydrated in the intensity of the summer weather can have negative effects on an Athlete’s health and performance. Dehydration can cause an increase in blood pressure due to decreased blood volume. Not taking in adequate fluids can also cause a decrease in sweat rate, which can affect the defense mechanism of cooling the body. In extreme cases kidney injury and even death can occur.
Staying hydrated does require a lot of effort, but it is so crucial to an Athlete’s health. Some tips to conquer the dehydration battle is always carry a water bottle to and from practice. Invest in an insulated one if drinking cooler water is easier. Try brands like Hydro Cell, ThermoFlask, Yeti and Hydro Flask.
Drinking water before practice is a good defense to dehydration. It is recommended that an Athlete should consume at least 8-16 ounces before practice, and even more if the temperature is greater than 85 degrees. After practice, an Athlete should replenish their fluids within 2 hours of the end of practice. Water is the least expensive and easiest way to combat hydration issues; however, with practices that last more than 60 minutes, and result in excessive sweating, consider Sports drinks, as they contain electrolytes that an Athlete loses during sweating.
Being mindful of the signs and symptoms of dehydration is key. Watch for feelings of being lethargic (overly sleepy), headaches and dizziness. If you notice these symptoms, stop, hydrate and notify your Coach. If you practice beyond this point your body’s temperature can increase causing the cooling mechanism (sweating) to slow down or even stop, resulting in passing out. It’s crucial to recognize these symptoms as you may not feel thirsty during dehydration.
Getting ready for the next season during the summer months is important for a competitive Wrestler. It’s important not to sacrifice your health and performance during these months with intense temperatures. Remember the importance of hydration and tips to avoid the negative effects of improper hydration. Being in tune with the signs and symptoms of dehydration can not only promote an effective workout but lead the way to a healthy and successful season. –Janet Foster, RD, LD