As the weather warms up, more people are heading outside for both fun and exercise. But with warm weather comes a greater risk of heat-related illnesses.
As the weather warms up, more people are heading outside for both fun and exercise. But with warm weather comes a greater risk of heat-related illnesses, which is why it’s important to stay hydrated, especially if you’re practicing high-intensity activities, such as running.
Water is a fluid that’s necessary for carrying nutrients to our cells, preventing constipation and improving mental and physical performance. Common symptoms include feeling light-headed, dizzy, nauseous or tired and having headaches. These are often the first signs of heat exhaustion. Urine is also a good way to determine your hydration levels — the lighter it is, the more hydrated you are. If it appears dark yellow or amber, then it’s more concentrated, and you’re most likely dehydrated.
In cases of severe dehydration, a person can go into shock due to inadequate blood flow throughout the body’s tissues and muscle tissues can break down — a condition known as rhabdomyolysis. This, in turn, can progress into life-threatening complications such as heat stroke, which occurs when the body overheats and sweating and other cooling mechanisms fail.
The biggest risk factor for the condition is drinking too much water too quickly — more than 1.5 liters per hour — which leads to fluid overload. Other risk factors, according to one review, included a longer race time — such as in marathons — a lower body mass index, and being a woman. · Checking your daily weight can be a helpful tool to track fluid loss. Postexercise and day-to-day changes are likely from losing fluid.
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