By Randy Snyder
Proper hydration is important to average daily needs and increases substantially when participating in any activites, indoor or outdoor!
Dehydration occurs when you lose more fluids than you take in and your body doesn’t have enough water and other fluids to carry out its normal functions,
Dehydration can be caused by:
Sickness resulting in vomiting and diarrhea
Excessive sweating due to prolonged exertion, relative sports such as pickle ball and tennis, on hard courts, along with as any other activity that can lead to exertion and the need for hydration.
Decreased water intake
Excessive heat, as the heat in the sun on our courts can vary by as much as 15 degrees higher than the air temperature
Drugs that increase urine excretion (diuretics)
Pre-hydration 30 minutes before playing is recommended by consuming a substantial amount of water!
Staying hydrated during play is equally important to your sustenance by hydrating every 15 to 20 minutes.
Electrolyte replacement post play can be done by partaking in an electrolyte filled beverage by an array of sports drink available everywhere.
And it’s critical for your heart health proper hydration helps the heart more easily pump blood through the blood vessels to the muscles.
It is interesting and even surprising when reviewing water intake needs according to weight:
140 lbs. hydrate 9 times 8ozs.each time 70ozs. Or 2.1 liter total
160 lbs. hydrate 10 times 8 ozs each time 80 ozs, or 2.4 liter total
180 lbs hydrate 11 times 8 ozs.each time 90 ozs or 2.7 liter total
200lbs hydrate 13 times 8 ozs.each time 100 ozs or 3.0 liter total
*one liter =1.06 qts. When converting!
The writer became acutely aware of his intake deficiency after seeing this recommended water intake according to the US Health info!
In closing to magnify the importance of hydration, here are some of the bodily reactions to dehydration, of course depending on the degree of hydration or how long the body has been exposed to dehydration:
falling or fainting
In closing, the purpose of this piece is not to create fear and anxiety and avoiding exercise and sports activities, but to inform our readers encouraging the importance of hydrating when participating in activities of any sort!