It’s finally feeling like summer in Raleigh, which means that it might be a good idea to pay attention to your hydration status. Much of the time, we are dehydrated before we even realize it. One of the early signs of dehydration is dark urine. There are some other pretty subtle signs that happen along the way.
What are some benefits of staying hydrated?
- Better endurance
- Positive cardiac function
- Positive kidney function
- Increased power production
- Might help with constipation [1]
It will contribute to strong performance.
How to stay hydrated.
Water is one aspect of hydration but so are electrolytes. They are specific ions that are able to conduct electricity (which is pretty cool). You can get them from the food you eat and also by supplementing. This is one reason why eating ENOUGH also matters, but that’s another conversation. If you are working outside, working out in humid and hot temperatures (including swimming) – you will likely want to supplement. It is possible to drink too much water (without electrolytes). It will literally flush out the electrolytes you have in your body and cause them to be dangerously low, so you want to make sure to supplement your electrolytes when re-hydrating.
How else can I become dehydrated?
Aside from hot temperatures, there are some beverages that can contribute to the loss of water and electrolytes.
- caffeinated beverages especially energy drinks
- ALCOHOL
Something I always like to drive home with anyone I work with is to listen to your body. This applies even now. It may also help to be proactive about this – develop a routine of how much water you will be drinking and how much you might supplement each day. Coordinating this with your planned activities will set you up for success.
I hope this helps!
Thanks for reading,
Crystal McLean, MS
Head Coach, DiamondFit Nutrition
1. Karpinski C. Sports Nutrition : A Handbook for Professionals. 6th ed. Academy of Nutrition and Dietetics; 2017. http://www.r2library.com/resource/title/9780880919753
