When the weather is nice, you may feel tempted to take on more outdoor activities. I know I am! Long, sunny days means plenty of time for a long walk or bike ride, that yard work I’ve been putting off, and maybe even taking up a new sport.
If you and your family are doing more vigorous outdoor activities, you need to stay hydrated! Make sure you have something to drink before, during, and after any sort of exercise.
A study from the University of Connecticut found that more than half of all kids at a sports camp were seriously dehydrated by the fourth day. Kids don’t necessarily think about keeping their bodies hydrated when they’re running around, whether they are at a sports camp or at home.
The National Athletic Trainers Association recommends this drinking schedule for young athletes:
- About six ounces of water before exercising — that’s about twelve gulps of water.
- Another six ounces of water every twenty minutes while exercising.
- Twelve or more ounces of water after exercise.
And be sure to teach your kids the warning signs of dehydration before they start running around. Watch out for unusual tiredness, dizziness and/or lightheadedness, a dry or sticky mouth, muscle cramps, excessive and/or unusual sweating, and dark yellow urine. The more clear urine is, the more hydrated your body is. Thirst isn’t always an indicator of dehydration — by the time you feel thirsty, you may already be dehydrated.
Other things you can do to help keep dehydration at bay are:
- Wear loose fitting clothes to help keep your body cooler
- Wear a hat to keep the sun off your face and head
- Do your heaviest exercise early in the morning or late in the afternoon to avoid the hottest part of the day
- Avoid caffeine