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Summer Exercise: Stay Safe!

by Adam Ostrowski

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10 Tips on Hydration and Performance

Stay cool this summer to perform your best while exercising or playing sports. Make sure to play it safe and stay hydrated.

1. Exercise + Heat = Sweat = DEHYDRATION
  
2. Drink by Schedule not by THIRST
  
3. Sweat must be replaced by drinking fluids: DURING AND AFTER EXERCISE

4. A LOSS OF 2%-3% BODY WEIGHT due to dehydration ( 2 lbs for a 170lb athlete) will significantly affect your performance and MAY BE DANGEROUS
  
5.Too much weight loss from sweating will make you ILL!
  
6. At meals drink plenty of fluids between each bite.

7. Stop for fluid breaks during all activities:  DRINK COLD FLUIDS EVERY 15-20 MINUTES.
  
8. Drink plenty of cold fluids BEFORE AND AFTER events/activities
  
9. Record your weight before and after each activity and: DRINK THREE 8OZ CUPS OF FLUID FOR EACH POUND OF WEIGHT LOSS.

10. Know the warning signs of Dehydration
DIZZINES
• LIGHT-HEADEDNESS
• MUSCLE CRAMPS
• NAUSEA AND HEADACHES
• DARK URINE
• INFREQUENT URINATION
• DRY MOUTH AND THROAT

If any of these happen to you: STOP EXERCISING AND START DRINKING FLUIDS.
  

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ENJOY THE SUMMER SAFELY!!!!



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