Dehydration symptoms staying Hydrated

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 You can reduce the risk of dehydration when exercising, working in the heat

  Dehydration symptoms from not taking in enough fluids can be dangerous. Here are some tips on how not to get dehydrated in the heat or from fitness activities.

  The first thing you need to do is take in the proper fluids. The fluids need to be absorbed into the body. You need to drink until your thirst is quenched and then try and drink a little more. If you are not taking in fluids heat exposure can become a problem.

 You need to drink fluids that contain electrolytes, chloride, magnesium and potassium. They regulate fluid balances in your body and muscles. If you are going to do heavy work or exercise take in eight to twelve cups of water 24 hours before you begin.

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  You can freeze water bottles with your fluids so that when you drink them they will be cool. You need to drink five to ten ozs. while working out every 15 minutes or so. This will help prevent dehydration and make sure to avoid caffeine, alcohol and carbonated drinks. If your urine is dark in color you are not getting enough fluids and need to drink more. Proper hydration is critical in preventing heat illnesses such as dehydration and heat exposure. If you are not sweating as normal this could be a sign of dehydration.


  You need to ware the proper clothing. Light colored, light weight and porous clothing are preferred to heavy clothing. You should not wear sweat suits or rubber type clothing in the heat. This type of clothing increases humidity close to the skin and can cause heat illnesses. On hot humid days if you are wearing a hat you need to remove it every now and then to allow your body to cool down since most of the body heat will escape through your head. If you are having muscle cramps you need to take in more electrolytes

    How to stay hydrated when exercising and during the summer
 
 Staying hydrated is essential all year long, especially during the summer when it is hot and humid.  Your body needs water to function  around 75% of your body is made up of water .  Athletes are at higher risk for dehydration because of the increased activity and sweating. The signs or symptoms of dehydration include but are not limited to thirst, decreased urine output, dizziness, lightheadedness, headaches, and muscle cramps.  Especially for athletes, improper hydration can seriously hinder athletic performance.  Non-athletes need to stay hydrated as well, as for your body loses water when you breathe, sweat, and go to the bathroom.
 
 To prevent dehydration steps can be taken.  Avoid caffeinated beverages  like coffee, pop, tea , alcohol, sugar, candy, sweets, drink before you are thirsty, provide adequate water breaks during intense activity, avoid high-protein diets, and wear light weight, light colored clothing.  Rubber suits or  sweat suits  should not be worn. Drinking water throughout the entire day is better than chugging it directly before activity.  This not only makes your stomach feel full, it does not get absorbed in your body as well as it does when drank in moderation. 

 Room temperature water gets absorbed better than icy-cold water. You should drink filtered tap water, its just as good and cheaper then buying bottled water. Avoid drinking too much water, a condition known as hyponatremia could occur.  This occurs when the sodium levels in your body are decreased overtaken by water.  This condition is very rare.  Make sure you drink other fluids besides water throughout the day, juice, milk.  Also, after you get done  with exercise have a glass of some sports drink to replace the lost electrolytes; even fruit or some juice will do that for you.

How to use home remedies to help your kids problems  Sometimes you just do not want to leave the house but your kids are sick.  Here are some easy tips you can do at home. If your child has some congestion, use petroleum jelly.  Rub it on their chest and leave it on for a day.  You should not use vics, since kids immune systems are not fully developed, you should not use medicated rubs.  Diarrhea is a common problem.  When you have this remember BRAT - bananas, rice, apple sauce, toast.  Other tip is to burn some toast, scrape the burnt toast into water and have your child drink it. 

 Teething is some every parent has to deal with.  Grab a wash cloth, roll in a tube like a taco , soak it with apple sauce and freeze it.  Let the babies chew on it.  You can also use a metal spoon for teething.  The metal will help break the skin and also give a cool sensation - you can also stick the spoon in the freeze or fridge.  Sugar can also be placed on the pacifier.
 
 Do not bathe your baby too much.  Bathing your baby removes natural chemicals and moisteners, which can lead to sensitive skin and allergic reactions in the future.  Give a sponge bath 2-3 times a week.  To freshen your baby up, clean the babies mouth and diaper area with water and gentle cleansers.

 Optimize training, enhance recovery, and improve performance with "Performance Nutrition: Applying the Science of Nutrient Timing." Based on the most current research in nutrient timing, Performance Nutrition blends theory with applied content and real-life examples to help nutritionists, athletes, and coaches design nutrition plans based on each athlete's individual needs and the specific demands of the sport. While other texts may provide a brief discussion of nutrient timing as a tool for improving sport performance, "Performance Nutrition: Applying the Science of Nutrient Timing "focuses solely on this newly developing facet of sport nutrition.

 Distinguished authors Krista Austin  a physiologist and nutritionist and Bob Seebohar a sport dietitian and USA Triathlon elite coach  share their extensive practical experience with athletes at all levels from recreational through professional. They provide specific nutrient timing recommendations for a wide range of sport types, including endurance, strength and power, combative (weight classified), and team sports. In particular, you will learn information on using nutrient timing theory to counteract altitude, heat and humidity, cold exposure, and air pollution. A chapter devoted to competition-day guidelines will help you keep your athletes hydrated, energized, and ready to perform. Plus, nutritional timelines, highlighted in special callout boxes and placed at the edge of the page for quick reference, offer visual plans of what athletes should eat in the hours leading up to and during competition.

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