Although August is already almost over, the heat hasn't retired just yet. Proper hydration is essential to maintaining a healthy body, but it can be more difficult to stay hydrated while trying to balance the summer days and physical activity. Some methods can be used to gauge your hydration status, including urine color and sweat loss. In the first bathroom trip after waking up for the day, urine should be lighter in color, whereas a darker shade can indicate dehydration. People can also gauge their sweat loss during physical activity by weighing themselves both before and after their workout session. They can then use this information to improve their rehydration. Little to no change can indicate dehydration based on the activity performed.
Dehydration that exceeds 2% body weight loss can negatively impact athletic performance and physical health, so it is vital to rehydrate properly. Certain conditions can increase fluid loss through sweat when exercising, including higher air temperature, higher exercise intensity, and longer exercise duration. Larger body sizes and men generally sweat more as well, and athletes of higher fitness tend to sweat more than athletes of lower fitness. There are common signs of dehydration, including but not limited to:
- Intense thirst
- Exhaustion
- Increased perceived effort
- Increase body temperature
- Increased breathing rate and heart rate
- Confusion
- Fainting
Replacing fluids during exercise is essential to staying hydrated. Sports drinks are effective for better rehydration with physical activity that lasts longer than one hour. Listening to your body and drinking adequate fluids after exercise will help prevent dehydration.
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