With so many things cancelled in 2020, it is refreshing to say we still have fall sports! Friday night lights, college football Saturdays, cross country runs and fast-pitch softball games are all some of the fall sports we enjoy. Whether you participate in one of these sports, or just enjoy a good work out in the cooler temperatures, it is important to remember to stay hydrated.
How Much Water Should I Drink?
This is a tough question as there is no true answer. Everyone sweats differently and weighs a different amount. So what you need to consider when participating in your fall sport is your sweat rate, the heat and humidity in your environment, and how long and hard you are exercising.
According to FamilyDoctor.org, the American Council on Exercise suggest the following basic guidelines for drinking water before, during, and after exercise:
- Drink 17 to 20 ounces of water 2 to 3 hours before you start exercising.
- Drink 8 ounces of water 20 to 30 minutes before you start exercising or during your warm-up.
- Drink 7 to 10 ounces of water every 10 to 20 minutes during exercise.
- Drink 8 ounces of water no more than 30 minutes after you exercise.
What Happens If Athletes Don’t Drink Enough Water?
When an athlete does not drink enough, dehydration can occur. Dehydration is when a person loses more fluid than they drink. When your body doesn’t have enough water, it can’t work properly. Dehydration can range from mild to severe. Symptoms of dehydration can include the following:
- dizziness or lightheaded feeling
- nausea or vomiting
- muscle cramps
- dry mouth
- lack of sweating
- hard, fast heartbeat
If you, or your child, is playing a fall sport make sure they are following these hydration guidelines. Of course, we can help you stay hydrated with our great tasting Fontis Water. For more information on our home and/or office delivery call 678-494-1981.