Summers are a very hot time! And while exercising, this causes a lot of dehydration. Many question what dehydration is: Well, it’s when the body loses more fluids than it takes from drinking and eating. This significantly increases the risk of dehydration in summer, especially during physical activities.
Want to know the many core symptoms of dehydration?
These include having a dry mouth, feeling dizzy, and fatigue! Also, in extreme conditions, it can also lead to a heat stroke. So, if you’re someone who is doing physical activity during the summer season, then we suggest you have plenty of water during peak heat hours to reduce the risk of dehydration in summer.
How Does Physical Activity Lead to Dehydration
Sweating and Fluid Loss: When one engages in physical activity, the body starts to sweat to cool down. This very process of sweating leads to a loss of fluids. This mainly includes water and electrolytes. This is how physical activity leads to dehydration, particularly in hot weather.
Summer Heat and Humidity: If one engages in physical activity in summer, the high temperature can lead to fluid loss. It makes it difficult for your body to cool down, which in the end leads to increased sweating. These are the typical effects of exercise in hot weather that raise the risk of dehydration in summer.
Inadequate Fluid Intake: One should keep in mind that if the body doesn’t have enough fluids during physical activity, this can surely lead to dehydration. This is another way physical activity leads to dehydration during the hotter months.
Impact on Performance and Health: Too much exercise in summer can impair physical performance and increase heat exhaustion. These are direct effects of exercise in hot weather.
Tips To Prevent Dehydration
Drink Plenty of Water: Yes, physical activity in summer can lead to dehydration. Thus, one should drink plenty of water. Also, if you’re spending time outdoors, then we suggest you have even more water to lower the risk of dehydration in summer.
Have Hydrating Foods: Include foods like watermelon, oranges, and strawberries. If you’re working out a lot in summer, then having these hydrating foods can be very essential for you.
Avoid Excessive Alcohol: If you’re very active during the summer, avoid drinking too much alcohol. It only increases dehydration. If you must consume alcohol, do it in moderation.
Limit Your Coffee Intake: Excessive caffeine can lead to dehydration. Be mindful of your intake and ensure you’re drinking water throughout the day.
Stay Indoors During Peak Heat: Exercise during cooler times of the day to avoid the risk of dehydration in summer.
Take Breaks During Exercise: Take regular breaks, rest in the shade, and hydrate well if you’re physically active in summer.
What Exercising in Summer Can Do If Proper Precautions Are Not Taken
- Skin Rash or Sunburn: Can result from working out under direct sunlight.
- Heat Syncope: Causes dizziness or loss of consciousness.
- Heat Exhaustion: Includes symptoms like thirst, weakness, anxiety, nausea, and more.
- Heat Stroke: Severe condition that affects the central nervous system and may lead to seizures.
Tips to Hydrate Before, During, and After Physical Activity
Before Activity: Hydrate by consuming 2–4 ml of water per pound of body weight 2–4 hours before activity. Use beverages that include electrolytes.
During Activity: Drink water based on your body, type of activity, and environment. Sports beverages can help too.
After Activity: Don’t overhydrate. Stick to recommended levels to avoid negative effects.
Final Thoughts
Exercising in summer is beneficial, but only if you hydrate yourself constantly. Drink ample water to keep yourself healthy and happy!
Krishna Medical Center Hospital caters to all kinds of patients. Reach out to us for a consultation with the best physician in Dehradun at KMC.