When playing sports, how do I know if I am drinking enough?

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   GirlSmarts on Aug 27, 2012 Reply

   When engaged in vigorous activity, it is very important to stay hydrated. This is to make sure you replace the fluids that you sweat out during sports.

   Your body is over 60% water, and if you lose too much fluid, it can have serious consequences such as decreasing your energy level, decreasing your fat metabolism, and affecting your temperature regulation.

   Reports vary on how much water is too much, but a suggestions from Triathlete Magazine suggests, the following:

   Two hours before your workout, drink 17 ounces of water.
   Drink 6-10 ounces while you exercise…about every 15 to 20 minutes.

   They note that drinking this much water may appear to be too much, “but this is the amount needed to insure proper hydration.”

   Also, to make sure you replace the water you lost during your workout, weigh yourself before and after you exercise. For every pound lost during your workout session, drink 20 to 24 ounces of water.

   It can be quite easy to recognize the signs of not drinking enough water. The earliest signs of dehydration are light-headedness, fatigue, and dry-mouth. Feeling faint when standing up, blurred vision and trembling may occur also. If you experience these symptoms, it is exceedingly important to sit down and drink water or a sports drink until you are feeling better.

   Make sure you tell a trusted adult how you are feeling so that they can help you. If after sitting and drinking liquids, you are still experiencing symptoms, you should contact a health care provider.

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