Hydration guide during exercise in summer

ANDhe summer is, without a doubt, the season in which special attention must be paid to properly hydrate especially with the absurd temperatures these days. Although this is a subject so dear to athletes, it also extends to those who do not perform regular physical activity.

Tips to stay hydrated:

• Drinking water frequently is the fundamental recommendation if you are looking to hydrate yourself properly. Under normal conditions we should consume around 250 ml of water for every 15 minutes of exercise (therefore, 1 liter of water during an hour of training would be optimal). However, to train with high temperatures, we should aim for double.
• Another tip is not to wait until you are thirsty to drink water: We almost always tend to only drink when we are thirsty, however this may not be enough for a large number of people. In fact, if you perceive the stimulus of thirst, it means that the dehydration process is already present, so you should always try to anticipate it.
• Reduce alcohol consumption: As is well known, alcohol dehydrates and produces toxic by-products for the body. That is why it is always useful to drink plenty of water during dinner and between drinks. Without forgetting that it can also help reduce the discomfort caused by a hangover.
• Eat a lot of fruit: They are valuable foods that contain a lot of water. This is the case, for example, of melon and watermelon, which also contribute to the intake of many trace elements (copper, iodine, iron, fluoride, among others) that can be lost through sweat in summer. Also, these fruits are an excellent source of vitamins and fiber.
• After physical activity, you should drink as much water as you have lost weight. To do this, it’s okay to weigh yourself before and after.
• In especially hot environments it is advisable to drink drinks that also contain Mineral salts.

What to do if severe dehydration occurs?

In case of not ingesting enough water, the body could suffer severe dehydration. One way in which this phenomenon can manifest is with a heat stroke, which can even cause fainting.

If during your training you feel that you are not feeling well, you should follow the following tips:

1. stop training.
2. Move that person to a cooler environment if possible.
3. Give him water little by little that it is not so cold either because of that abrupt contrast.
4. Fan him or be in a place with air flow.
5. Go removing some clothes if possible.
6. call professionals so that it is fully controlled.