Keep pushing those fluids

Q: I try to drink about eight glasses of water a day, as recommended. I work out three days a week indoors, but recently I began exercising outdoors. Should I drink more water because I am exercising in the heat outside, or would my normal eight glasses be enough to keep me from getting dehydrated?

A: Dehydration is a serious concern that translates to more than just being thirsty. Fluid loss in the body can be the catalyst for serious short- and long-term health conditions. Taking precautionary steps before you head outdoors to exercise can keep you from being forced to come indoors due to dehydration.

•Water is necessary for the function of human life, and it is involved in the transportation and absorption of nutrients, the elimination of bodily waste, and is the basis of blood, digestive juices and all other body fluids. Without adequate hydration, the body is unable to carry out its normal functions.

•There are several factors that can help you determine how much water and fluids are needed to remain hydrated. If you are currently drinking eight (eight-ounce) glasses a day, this can be a great start, but in order to know if that is enough there are a few other factors to remember.

•Your current physical conditioning will play a role in maintaining proper hydration. The more conditioned you are, the better your body will be able to respond to changes to your exercise program. If you plan to participate in an activity that is more intense than your normal routine, make adjustments to maintain proper hydration prior to exercise.

•Since you currently exercise indoors three days a week, monitoring your body’s reaction to changes in the outdoor climate is important. For example, increased sweating due to high heat and humidity can cause your body to lose more fluids than usual, making it necessary to replace lost fluids frequently.

•If you have an illness or are recovering from an illness, you may be more susceptible to becoming dehydrated. Fever, diarrhea and certain medications can cause the body to dehydrate. Be sure to begin replacing the fluids lost within your body during your illness. Try not to wait until you recover or feel thirsty to drink water, since thirst can be a sign that you’re already dehydrated.

•Warning signs that you are becoming dehydrated include headache, feeling lightheaded, fatigue, muscle weakness, dark-colored instead of clear or diluted urine, lack of sweating, excessive thirst and dry mouth. These symptoms can lead to serious conditions such as heat cramps, heat exhaustion and heat stroke.

•The best way to stay hydrated is to drink fluids throughout the day — every day — and make modifications if there are changes to your overall health, exercise program or climate.

Always consult a physician before beginning an exercise program.