How To Stay Hydrated: 7 Tips For An Active Summer
By
Nick Parkinson, M.Ed., AT, ATC, TSAC-F
Henry Ford Health
June 4, 2024
Not only is water an essential nutrient, it makes up your entire being. We’re 40 to 70 percent water, depending on fitness level and age. And while staying hydrated is always important, it may become more challenging as the weather heats up. Hard-working muscles generate more heat when they’re surrounded by hot air, making it harder for your body to maintain a normal temperature.
Even a 1 to 2 percent loss of body weight from water can compromise your performance and impact your body’s ability to cool itself. The heart pumps harder, circulation slows and muscles fatigue more quickly. If the loss creeps up to 3 or 4 percent, you’ll be at increased risk of developing heat-related illness and injury, including cramps, heat exhaustion and heat stroke.
Even when you’re not active, your body loses more than a quart of water every day through urine, perspiration, sweat and breath, according to the National Institutes of Health. And most days, it’s more than 2.5 quarts.
The goal, of course, is to replace what’s lost. And with a little planning and preparation, you can during any outdoor activity, no matter what the thermometer says. Here’s how:
- Drink before you’re thirsty. Need to quench your thirst? Chances are you’re already dehydrated. Your best defense against dehydration is drinking water on a consistent basis so you never reach the point of thirst.
- Take frequent water breaks. While you might not want to disrupt your workout for a water break, taking time out for some much-needed liquid nourishment will pay off in the long run. Drink 8 to 10 ounces of water (about one full glass) before starting any activity. Once the games begin, drink another 7 to 10 ounces every 20 to 30 minutes.
- Track your intake. Many people don’t know how much water they should drink daily—or even how much water they’re typically downing. If you’re sipping on a 16-ounce bottle, drink eight of them each day—and even more if you’re exercising heavily.
- Consider an electrolyte drink. Working out for more than an hour? Consider sipping a sports drink—or nibbling on some pretzels or a banana to restore lost electrolytes (minerals in the blood that regulate bodily systems). Your body loses important electrolytes like sodium, potassium and chloride when you sweat. A good sports drink can help you replenish them. Coconut water is a great choice, but there are a slew of healthy, low-sugar options on the market.
- Munch on water-rich produce. Water-packed snacks, including melon, berries, bell peppers and grapes, are all good options. A bonus: All of these foods boast a decent hit of electrolytes, too!
- Step on the scale. Weigh yourself before and after a workout. If the scale shows a loss, replenish it with water (gulp 20 to 24 ounces of water for every pound lost). If you’ve lost 3 percent or more of your body weight, chances are you’re severely dehydrated.
- Watch your urine stream. It may seem gross, but checking your pee is probably the best way to determine whether you’re dehydrated. If it looks like watered down, colored lemonade, you’re probably in the clear. But if it’s a deep yellow or light orange, you’re probably not drinking enough fluids.
Keep in mind that heat exhaustion happens quickly—especially during summer activities. It can easily turn into heat stroke, a dangerous condition that can lead to organ damage, seizures, coma and even death. If you feel dehydrated, dizzy or overheated, get out of the sun, sip some water (slowly) and apply cooling compresses to your head, neck and chest. If your symptoms don’t improve quickly, get to a doctor or call 9-1-1.
Nick Parkinson, M.Ed., AT, ATC, TSAC-F, is the supervisor of athletic training and sports performance at Henry Ford Health. Learn more about Nick.
To find a sports medicine provider at Henry Ford Health, visit henryford.com/athletes or call 313-651-1969.
Workout Basics: Warm-Ups & Cool-Downs
February 3, 2021
By Nick Parkinson, M.Ed., AT, ATC, TSAC-F
Henry Ford Health Systems
You may know a good warm-up — and cool-down — are essential to getting a good workout. You may also know that warming up your muscles and stretching them out after exercise can help prevent injury and keep you at the top of your game.
They’re the two bookends that help maximize a workout. Unfortunately, a lot of exercise enthusiasts don’t know how to warm up and cool down correctly.
Warm-Up Basics
A warm-up is exactly what it sounds like: The goal is to warm up your muscles and prepare your body for whatever you’re asking it to do. Warming up increases your body temperature and helps blood flow to the muscles that you’re using.
So if you’re going to play soccer, your warm-up should touch all of the muscles in your legs and core. Shooting hoops? You’ll need to add shoulders and arms to your routine. Circuit training at the gym? Choose a warm-up that flexes all of the muscles you’re about to use.
The thing that all warm-ups have in common is that they require dynamic (or constantly moving) motion, not static stretching (holding poses for a certain amount of time). In fact, static stretching prior to a workout can inhibit power and strength, especially if you’re doing something like weightlifting.
The anatomy of a solid warm-up:
• Before any activity, do about 10 minutes of light cardiovascular activity, whether walking, biking or jogging.
• Dynamic stretches. After you get your muscles moving, do a series of lunges, jumping jacks or toe touches to stretch a bit.
• Dive in. When you start your workout, begin slowly and gradually increase power and speed.
Cool-Down Basics
After you’ve put your body through a challenge, a good cool-down is essential. It helps slow down your heart rate gradually, relax your muscles and stretch them out.
Cool-down routines should always include some type of motion before you get to static stretching, especially if you’ve just finished a high-intensity workout. Static stretching improves flexibility and performance and it can also help stave off future injury.
As with warm-ups, the right cool-down exercises depend on the activity you engaged in. If you biked for 20 miles, you might coast on your cycle for a while before coming to a stop. If you ran, you might jog or walk before you begin stretching. As with your warm-up, the key is addressing every muscle group you worked during your workout.
The anatomy of a solid cool-down:
• At the end of your workout, slow the pace and intensity of whatever activity you’re doing. So, if you’re running, slow to a jog and then a walk for 5 to 10 minutes before stopping.
• Stretch out the muscles you work, but don’t push past the point where you feel tight. Then, hold the position for at least 30 seconds. That’s how long it takes for the body to overcome its stretch reflex.
• Breathe through your stretches and make sure to finish your cool-down with deep, belly breaths.
Running short on time? Target muscle groups you may have injured in the past or that tend to get sore after activity. Cooling down will preserve your athleticism — and your ability to participate in daily activities — over the long term.
Be Good to Your Body
While there’s some controversy about whether warming up and cooling down can help prevent injury, there’s little dispute that they can help you ease in and out of activity.
The key is to find something that works for you. Your warm-up could be as simple as walking to the gym and doing a set of jumping jacks when you arrive. Your cool-down might just involve ending your workout 10 minutes early so you can slow down.
It doesn’t have to be complicated. It just has to give your heart and blood vessels a chance to breathe before and after activity.
Nick Parkinson, M.Ed., AT, ATC, TSAC-F, is the Supervisor of Athletic Training with Henry Ford Sports Medicine and also leads Sports Performance training at the William Clay Ford Center for Athletic Medicine. Learn more about Nick.
Want to learn more? Henry Ford Health System sports medicine experts are treating the whole athlete, in a whole new way. From nutrition to neurology, and from injury prevention to treatment of sports-related conditions, they can give your athlete a unique game plan.
Visit henryford.com/sports or call (313) 972-4216.