Today, I am hiding in my cave experiencing Texas Winter. You know that time of year that Texans hide in their houses from the Extreme heat like people from up north Hide during the extreme cold of winter. We are keeping the lights off, the screens down and we listen to our Air Conditioning cry as it tries to keep the house as cool as it can in 104 heat. Needless to say, I am a little warm in the house.
But it does provide me with a great Pro-tip Thursday conversation to have. How to stay Hydrated at a game.
Yes…. I hear you… Gee man, You Talked about this in MAY!!!
Well, you are wrong… Go back and read it again… Because that was about Heat Stroke and Heat Exhaustion. Not Hydration. There is a difference between them. Yes a lack of hydration can lead to them both… You know what… Go back and read it now. If you can't find it, it was dated 5-12-2022. Go ahead… I will wait…
You read it?? Ok now we will move forward with Hydration.
So now that we have re-educated ourselves on the perils of over heating. ( You read it right? I wasn’t kidding… its important…) So running around in this heat, wearing the clothes we wear and whacking each other with foam covered sticks can lead to another peril of being overheated. Dehydration.
Dehydration is the absence of a sufficient amount of water in your body. The best way to beat dehydration is to drink before you get thirsty. If you're thirsty, you're already mildly dehydrated.
What are the 5 symptoms of dehydration?
Symptoms of dehydration in adults and children include:
feeling thirsty.
dark yellow and strong-smelling pee.
feeling dizzy or lightheaded.
feeling tired.
a dry mouth, lips and eyes.
So staying hydrated becomes really important during our super hot months at the game. So here are some good suggestions for staying hydrated: *
Be aware of weather conditions - Even if it is cloudy and breezy, hot summer temperatures can still cause water loss. After the sun goes down, while temperatures hover in the 70-to-80 degree range, your body will remain warm and need hydration when you are outside, regardless of whether you are working or sitting.
* Consider the level of activity - According to Mayo Clinic (http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/ ), if you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for fluid loss. An extra 1.5 to 2.5 cups of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour requires more fluid intake. How much additional fluid you need depends on how much you sweat and the duration and type of exercise.
* Drink plenty of liquids - While water is the best overall source of hydration, additional beverages such as milk and juice are composed mostly of water. After extended periods of exercise, some minerals and electrolytes need to be replenished. A banana and water with a bit of salt added will work, as will a sports drink. However, most sports drinks have refined sugar which adds calories, and the dye can cause allergies for some people.
* Avoid caffeinated beverages - Drinking iced tea or caffeinated sodas counts toward liquid intake. However, because of the diuretic effect of caffeine, these beverages may cause an increase in water loss through the urine. Especially when exercising or spending extended time in the sun, water is still the best overall choice to keep hydrated. Energy drinks are not a viable option for hydration, due to the high caffeine content.
* Eat foods with high water content - Fluid intake can be easily complemented by eating foods with a high water content. Watermelon, cantaloupe and strawberries are among fruits with the highest water content. Containing slightly less water are raspberries, pineapple, plums, apricots and peaches. Apples, cherries, grapes and pears are also good choices.
Among vegetables with high water content, cucumbers and iceberg lettuce come in highest, and celery, tomatoes and zucchini are next. Then comes broccoli, cabbage, cauliflower, sweet peppers and spinach. Carrots and peas are also good
* Dress wisely - Not all summer clothing is created equal for keeping you cool. The best overall fabric is made of cotton, which allows air to circulate. This makes heat more bearable. Other good fabric choices are linen and rayon. Most t-shirts, shorts and skirts use blends of two or more fabrics. Cotton blended with polyester, spandex or nylon can still keep you cool and wick moisture away from the body.
I know we are all looking at that last one with the side eyes because of Costuming. We need to make sure we have our summer costumes on. Plan ahead. Make sure you have a comfortable look to wear during the summer.
The big thing to remember is to carry some water with you. Take an orange or banana as well to replace vitamins and minerals during the heat. AVOID High sugar, High Caffeine drinks… (he says as he hides his Monster energy drink)
The next two games can be some of the highest temps of the season. So let's be smart and be safe. More importantly, watch out for each other!
Till Next time MY friends!!!
See you in the waste! And Hail Hydrate!