With warmer weather on its way, it also comes with the elevated risk of dehydration. This risk becomes a greater concern as people participate in sports and outdoor activities.
There are a number of risks associated with dehydration. In addition to impacting your heart, endocrine system, digestion and nervous system, dehydration can contribute to orthopedic injuries.
Risks of Orthopedic Injuries
Listen to your body. If you start to experience symptoms of dehydration such as fatigue, dizziness, headaches, nausea, vomiting or muscle cramps, stop exercising immediately. Preventing injury or severe illness is possible if you look out for the warning signs.
Heat cramps can easily develop as your body loses too much water during exercise. These cramps are not only painful, but can impact your form and endurance. Poor form is a major cause of a variety of orthopedic injuries such as muscle strains and tears or even fractures.
Heat exhaustion, caused by a sudden increase in core body temperature, can result in dizziness, fatigue, headaches and even loss of consciousness. Such symptoms make it very difficult for your body to properly function, increasing the likelihood of injury.
5 Tips for Staying Hydrated
Staying hydrated can be difficult since athletes can lose up to 3 quarts of fluid per hour of exercise. How can you decrease your chances of dehydration, especially during warmer weather? Follow these tips:
- Drink plenty of water before participating in exercise. Up to 2 hours before starting your activity, you should drink at least 20 ounces of water.
- Drink plenty of water during your exercise or outdoor activity. You should drink between 7 and 10 ounces of water every 10-20 minutes while exercising.
- Continue to drink water after you have stopped exercising. It is important to keep up the fluid intake even after your activity has ended by consuming at least 8 ounces following exercise.
- Be consistent with hydration throughout the day. Your body continues to lose fluids even while at rest.
- Plain water is your best bet. Sports drinks and coconut water can provide an added benefit of replenishing electrolytes lost through sweat, however, the added sugar in these drinks is a negative.
Request an Appointment at The Orthopedic Clinic Today
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Call us at (386) 255-4596 to schedule an appointment.