The Empire Skate Club of New York

Hydration

Whether you're just casually cruising around town or hammering out laps in a park, it's important to stay hydrated before, during, and after you skate. The following FAQs about dehydration are provided to help you exercise safely.

Q. What is dehydration?
Q. What are the warning signs of dehydration?
Q. What can I do to prevent dehydration?
Q. What should I do if I become dehydrated?
Q. Is there such a thing as overhydration?
Q. What environmental factors contribute to dehydration?
Q. Where can I find more information about dehydration?

Q. What is dehydration?
A. Dehydration occurs when the amount of water in the body falls below normal, which, in turn, disrupts the balance of sugars and salts (electrolytes) in the body.

Q. What are the warning signs of dehydration?
A. The warning signs of dehydration include cramps, decreased performance, dizziness, headache, irritability, nausea, thirst, and weakness. Check yourself and others for these telltale signals of dehydration and take appropriate action if they occur.

Q. What can I do to prevent dehydration?
A. Ideally, fluid intake should match perspiration and urine loss. Drink throughout the day to maintain a consistent, normal amount of water in your body.

When exercising:

Drink 17 to 20 ounces of fluid 2 to 3 hours before exercising.
Drink an additional 7 to 10 ounces of fluid 10 to 20 minutes before exercising.
Drink 7 to 10 ounces of fluid every 10 to 15 minutes during exercise.
Drink at least 20 ounces of fluid per pound of weight loss within 2 hours of exercising.

So... what should you drink to stay hydrated? Water is good - but a sports drink with 6% - 8% carbohydrate is even better. Fluids containing salt are also recommended in order to replace the salt lost due to perspiration. Beverages to avoid are those that contain caffeine, alcohol, or carbonation. These types of liquids actually encourage dehydration by stimulating excess urine production and decreasing voluntary fluid intake.

Q. What should I do if I become dehydrated?
A. If symptoms are severe, seek immediate medical attention. Otherwise, move into the shade, rest, and rehydrate. If symptoms persist, seek immediate medical attention.

Q. Is there such a thing as overhydration?
A. Believe it or not, drinking too much water is as bad as not drinking enough because oversaturating your body with water can result in a condition called hyponatremia. Hyponatremia is a condition that can occur when there is too little sodium in the blood. Exercise leads to perspiration and perspiration leads to a reduction of salt in the blood. If you are only drinking water, the remaining salt content in your blood can become diluted. The symptoms of this condition include confusion, cramping, fainting, fatigue, headache, nausea, and weakness. These symptoms are similar to those of dehydration and the two conditions are sometimes misdiagnosed. Remember to replenish the sodium in your blood as you exercise. A sports drink containing sodium is a good choice.

Q. What environmental factors contribute to dehydration?
A. Hot, humid weather contributes to dehydration. The heat raises your body temperature, while the humidity makes it difficult for you to cool off. Under these conditions, strenuous exercise should be replaced with moderate workouts until cooler, less humid weather prevails.

Q. Where can I find additional information about dehydration?
A. For additional information on this important topic, visit the web sites listed below:

Back to Safety Back to Home