Tips On Staying Hydrated

Photo by Quay DeVoll

ZANESVILLE, Ohio– Enjoy the brief cool down because temperatures are expected to reach the upper 80s and may even hit the 90s in some areas this weekend.

Muskingum Recreation Center Exercise Associate Mark Paxton said it’s important to stay hydrated before, during, and after any outdoor activities or exercise.

“The American College of Sports Medicine recommends about an hour or two prior to any outdoor activity that you consume 2-3 cups of water,” Paxton said. “Then during any outdoor activity you’re going to want to make sure that you drink a minimum of 1 cup every 15-20 minutes. That’s to prevent dehydration.”

Paxton also shares what signs to look for when you are dehydrated or over heated.

“Initial signs of dehydration are lightheadedness, pale skin, increase in body temperature, or an increase in heart rate. A general feeling that you don’t want to be outside, which is called heat intolerance. If you experience any of those symptoms you’ll want to get to a cool place right away and start to get rehydrated,” said Paxton.

Paxton also added that drinks high in electrolytes like Gatorade or Powerade can also help to keep you hydrated.