As the weather becomes warmer we thought it would be a good idea to draw your attention to the benefits of water and the risks of ignoring the signs of dehydration.
Most of the time, you can prevent dehydration by drinking water regularly throughout the day. Be guided by your thirst, but be aware that in hot weather, when exercising, there’s a greater risk that you will become dehydrated. To prevent becoming dehydrated and to enable you to maintain the same level of performance, you should increase your fluid intake to replace the fluid lost in our sweat and breath.
As different people sweat at different rates, it’s difficult to provide specific recommendations about how much fluid you should drink. However, you should drink more than normal while exercising, and it’s particularly important to keep well hydrated if you’re exercising in warm conditions. This is because you will sweat more and fluid will be lost from your body more rapidly.
When the level of water within the body falls, this causes our blood volume to decrease which leads to thickening of the blood. This places extra strain on the cardiovascular system (heart and blood vessels) and a subsequent rise in heart rate to maintain adequate blood supply to the working muscles and organs.
The best way to prevent dehydration is by regularly taking on fluid throughout your workout. The most important lesson is not to wait until you feel thirsty before you have a drink. This is for two reasons. Firstly, while exercising, the feeling of thirst is often masked. Secondly, feeling thirsty is an indicator that you are already dehydrated.
Water is your friend in the heat. It will help to prevent dehydration, cool you down and enable you to work out for longer in these hot conditions. Also bear in mind if you are doing an Aqua Class, despite not feeling it, you are also sweating and overheating.
So next time you come for a workout, please ensure you have a full bottle of water with you and take regular sips throughout the exercise session, even if you don’t feel thirsty. Enjoy your next exercise session feeling invigorated and refreshed.
P.S. If you still need to cool down, try running your wrist under the cold tap for a few seconds. It works wonders!