Sports Medicine Hydration 101: What You Need to Know By Sports Medicine, August 13, 2015 As the temperature increases, so does your risk of getting dehydrated. We asked Ron DeAngelo, Director of UPMC Sports Performance, for his top hydration tips. Check out the infographic below to find out why you should stay hydrated. For more information or to learn more from our sports performance and nutrition experts, visit the UPMC Sports Medicine website or call 1-855-93-SPORT (77678). Dehydration Symptoms Dehydration happens when your body isn’t getting enough fluids. You can usually tell when you’re dehydrated, but common symptoms of dehydration include: Decrease in energy Fatigue Headache Longer post-workout recovery Upset or burning stomach One of the most accurate signs is both color and volume of your urine. Next time nature calls, refer to the handy guide below. Cumulative Hydration Hydration is important over any period of time – days, weeks, or even months. It’s not really possible to “catch up” if you go awhile without drinking enough fluids. To keep your tank full, we recommend that men consume 100 ounces of water daily, and women consume 70 ounces. So, each day you go without drinking enough fluids, your supply goes down until you risk getting heat exhaustion or severe muscle cramps. Remember, these guidelines are based on normal activity levels, and should increase with more physical exertion. Fill ‘Er Up: How to Stay Hydrated Here are a few tricks to keep your tank full: Schedule it! Have a glass of water first thing in the morning and one hour before you go to bed. Include a healthy-sized drink with every meal. Avoid sugary drinks, soda, or alcohol. More is not always better! Too much water can leave you feeling bloated. Get most of your fluids from drinking. However, try fruits and veggies that are high in water content, including pineapple, watermelon, blueberries, pears, grapefruit, cucumber, lettuce, celery, and tomatoes. The Relationship Between Sweat and Dehydration How you sweat also plays an important role in staying hydrated. Try this easy calculation: Weigh yourself before and after a moderate workout, wearing the same clothing. In ounces, determine the difference between pre-and post-workout weight. 1 pound = 16 ounces. Add this number to how much fluid you drank during your workout. Divide this by the length of your workout (number of hours). The resulting number is your hourly sweat rate. Now you know how much you need to drink every hour to replace your lost sweat! For more information or to learn more from our sports performance and nutrition experts, visit the UPMC Sports Medicine website or call 1-855-93-SPORT (77678).