It's hot out. It's REALLY hot out. You don't have to hide yourself indoors to beat the heat--just be smart about proper hydration. You don't have to be exercising hard to end up dehydrated--just a casual walk or bike ride can do it. This can lead to all sorts of problems.
Adults lose nearly 3 liters of water a day just sitting around: 1/2 liter of sweat, 1 liter exhaling and 1 1/2 liter of urine. During exercise we lose on average 500-1000ml of fluid an hour.
How do you know if you're dehydrated?
Well, you're thirsty. Seems simple, right? But dehydration may manifest in less obvious ways as well.
How do you prevent dehydration?
Don't just drink when you feel thirsty:
You're already dehydrated at this point. Drink plenty of water before you head out in the sun and always keep a bottle handy.
Water isn't the only answer:
When we sweat we lose more than just water. Large amounts of sodium are lost and must be replaced as well. As your body loses sodium it is less efficient at holding on to water, leading to dehydration. Grab a sports drink like Gatorade or Powerade to replace lost sodium.
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