by Karl Lenser
“Water, water everywhere
Nor any drop to drink…”
– The Rhyme of the Ancient Mariner

Samuel Coleridge’s poetic lines written in the late 1700s fit in quite well in today’s society and specifically in terms of healthy fluid intake. Despite the abundance of easily accessible water and sports drinks, do we manage to drink enough fluids to replenish what we lose throughout the day? How do you know if you are adequately hydrated?

According to Jack Daniels, Ph.D., an exercise physiologist and noted collegiate cross country coach, “Most recreational athletes don’t drink enough to replace the fluids they lose during exercise. One of the main concerns that recreational and competitive athletes have is that they usually have no idea as to when they are dehydrated and how much fluids are really adequate to reload their system.”
First of all, we have to examine why fluids are so important to one’s health. Water is the most important nutrient that we can ingest. It comprises almost 60 percent of our body weight and our blood plasma is more than 90 percent water.
During these blast furnace-like environmental conditions that we encounter every summer, active people can lose up to 3 quarts of fluid per hour. The only way to make up for this loss of fluids is to continually drink fluids such as water and sports drinks before, during and after a workout.
Unfortunately, many athletes and individuals who have jobs that require them to be outdoors (roofers, landscapers, construction workers, etc.) fail to realize when they are dehydrated. Dehydration is dangerous and sometimes can be fatal if not treated properly.
Some early warning signs of dehydration include:
Fatigue.
Loss of appetite.
Flushed skin.
Heat intolerance.
Light headedness
Urine that is dark yellow (clear is good).
Signs of severe dehydration include:
Difficulty swallowing.
Stumbling, clumsiness.
Muscle spasms.
Delirium.
What happens to your system when you become dehydrated? The primary way your body keeps your internal organs and systems functioning properly is through perspiring. When sweat evaporates, it cools the skin which, in turn, cools the blood that is transported back to the core of your body. When this sweating mechanism malfunctions or is compromised, your cooling system fails and the heart has to work harder to pump out more blood to the skin to aid in cooling.
In the words of George Sheehan, M.D., “Heat is the silent killer. The victim is down for the count before the warning comes.”
How much fluid is enough? How can you gauge your fluid loss and needs? It is difficult to assign a fixed number of ounces because everyone has a unique sweating mechanism. There are two easy ways to check your fluid needs. The easiest method is by weighing in every day prior to your workout or before heading outdoors for work or recreational activities and then weighing yourself when you get back home. If you have adequately rehydrated yourself throughout the day, your weight in the evening should equal your morning weight. For every pound you lose (from perspiration/water loss), you need 16 ounces of fluid to keep your fluid levels in balance.
Another simple way to check your hydration level is to check your urine color. A clear, lighter color means you are well hydrated, but a darker yellow indicates dehydration.
Some guidelines for fluid intake:
Before exercise: 8-16 ounces of water or sports drink about 20-30 minutes before exercise.
During exercise: 6-8 ounces every 15-20 minutes.
After exercise: 16-32 ounces.
Don’t let dehydration become an albatross around your neck this summer. Use the guidelines and strategies listed above to ensure that you beat the heat this summer and continue these healthy habits throughout the year.