Drink up, keep water flowing

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The quench clinch

Drink up, keep water flowing

MARIA HOWARD

If you sweat a lot, your outdoor workouts this summer need to be hedged with

caution. Whatever you do, don't forget your water.

Consider this: The Gatorade Sports Science Exchange says an exercising man

can need up to 10 liters of water to replace what the body uses during an

active day, particularly if he's outside in 90-plus-degree heat. Think about

the size of a 2-liter drink container. You'd need to drink five of them to

replenish your fluids.

Normally, people are supposed to drink about 64 ounces of water a day.

That's eight 8-ounce glasses. Generally, any beverage that doesn't contain

caffeine or alcohol can count toward your overall daily fluid intake. So can

some fruits.

But the heat pushes those needs to a higher level. And exercise adds yet

another dimension.

Most fitness experts recommend drinking water before the start of a workout,

then drinking more every 15 or 20 minutes during the workout, whether it's

inside or outside.

Some exercise programs have water built into the format. Group cycling

classes, for instance, generally require participants to bring a water

bottle. Instructors remind riders to take drinks throughout class.

But when you're outside on a bike or taking a long run, there's no one to

remind you. It's up to you.

A word of caution: Don't wait until you're thirsty to drink.

" If you're thirsty, it's too late, " said Dr. Doug Cutter, a sports medicine

specialist in Richmond who writes a monthly column for The Times-Dispatch.

Endurance athletes - those who exercise at a high level of exertion for an

hour or more - are the ones who should consider drinking sports drinks

instead of water.

" They need the electrolytes, " Cutter said. (Electrolytes are minerals, such

as sodium, potassium, magnesium and calcium, that help regulate bodily

functions.)

Even then, sports drinks, such as Gatorade and Powerade, should be diluted

with water, Cutter said. He recommends cutting the sports drink in half and

refilling with water.

Anyone with a rigorous summer workout plan should know the warning signs of

dehydration. They include headaches, muscle cramps, dizziness, fatigue and

confusion.

If left unchecked, these symptoms could lead to bigger problems, and could

even result in death.

The easiest way to monitor your hydration level, Cutter said, is to check

the color of your urine first thing in the morning.

If it's clear or light yellow, you're probably fine. " If it turns the color

of apple juice or tea, you've got a problem, " Cutter said. That means you're

dehydrated from the day before and you have to be careful that you don't

make matters worse. Dark urine is a sign that the body is low on water and

is hoarding fluid, which means the urine becomes more concentrated and dark.

According to the Gatorade Sports Science Institute, most heat-stroke deaths

in football and military training happen on the second day of a tough

training schedule. The stress of the first day factors in to the body's

inability to handle further strain and dehydration on the next day.

Children, too, should be checked regularly for warning signs of dehydration.

Playing on the beach or at the pool all day without plenty of fluids can

lead to the same types of problems in young people.

And don't forget the dog. Because dogs don't sweat, they can get dehydrated

quickly if they're jogging alongside you or running on the beach all day.

Make sure they get plenty of water.

How much extra fluid you need during the summer is determined by how much

you sweat.

If you're a self-described " heavy sweater, " you should pay particular

attention to your fluid needs.

Cutter said, " Some people just glisten when they work out, and others, in

the warm-up before the race, look like they just got out of the shower. "

If you're in that latter category, drink up.

Marilyn

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