Dynamic Fitness HPK: Fitness Tip of the Week – Hydration

This week’s Dynamic Fitness ‘Tip of the Week’ comes from trainers Kevin Duenas and Brian Richardson, who want to promote hydration for athletes as the summer heat continues. JP Raineri photo

September, on average, is the hottest month of the year in Temecula. That being said, hydration plays an important role in athletes’ health and well-being. Exercising and activity in the heat and in warm climate increases the risk for dehydration which can lead to heat exhaustion, heat stroke and muscle cramping. Physiological and performance impairment begins at 2% bodyweight loss and symptoms include light-headedness, fatigue, muscle weakness, dry lips, tongue and skin, lack of focus and thirst.

To stay hydrated, use the following formula: a person’s body weight divided by two equals each ounce of water required per day. For example, a person who weighs 150 pounds needs 75 ounces of water per day.

An active person should weigh themselves pre- and post- exercise to replenish the necessary fluid loss during exercise. Post-exercise fluid intake should be 150% of what was lost during one bout of exercise due to an increased sweat rate.

For example, if they lose 1 pound during exercise then they should drink 24 ounces post-exercise to replenish fluid. Stay hydrated, intake half their bodyweight in ounces per day. After a workout, intake 150% of what was lost through sweat. Workout results will benefit, and their body will not suffer in performance.

The trainers at Dynamic Fitness High Performance Kinesiology are movement experts who bridge the gap between science and training. They use biomechanics and applied kinesiology in everything they do with fitness, post-rehab and athlete clients. For more information, visit them at www.dfperformance.net, on Facebook and Instagram.

JP Raineri can be reached by email at sports@reedermedia.com.