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Dr. Bob Murray is the Director and Principal Scientist at the Gatorade Exercise Physiology Lab at the Gatorade Sport Science Institute in Barrington, IL.
Drink up when it's hot.
In extreme heat, you lose more fluid from sweat, so you need to drink more.
Don't just pour water over your head.
It may feel great, but it won't help at all at restoring body fluids or lowering body temperature. Fluid has to go in the body.
Select properly formulated sports drinks
containing carbohydrate and sodium to rapidly replace fluids. Sodium has been scientifically proven to encourage voluntary drinking and promote rehydration.
Do not change into a dry shirt
at breaks or time-outs while active. Completely soaked shirts do better at cooling the body.
Wear light-colored, light-weight porous clothing to keep you cool.
Drink before, during and after activity.
Try to drink 16 ounces before exercise, at least 4-8 ounces every 15 minutes during exercise and 24 ounces after being active. Use the Fluid Pyramid as your guide.
You can get dehydrated just being outside when it's hot – even if you aren't very active. So, if you attend summer sporting events, festivals, etc., make sure you find a cool, shady spot and drink the right beverage – often.
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Gatorade is a division of The Quaker Oats Company ©2000 S-VC |