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Water and Your Health
by Tom Carrick, Fitness Coordinator
Summer is here and so are the heat and humidity! As the days get longer and hotter, we need to make sure that we stay hydrated as we play golf and tennis or enjoy other outside activities. How much water do we need to maintain proper hydration?
The average woman should drink about 91 ounces of fluid and the average man should have about 125 ounces of fluid. That’s the average, though, so if you are going to be outside and active, your fluid intake will need to increase. A good rule of thumb to follow is that if you are thirsty, you could already be dehydrated and need fluids.
Our bodies are 50% to 75% water based on our age. Water plays many important roles in our bodies, including regulating and maintaining body temperature, transporting nutrients and oxygen, and removing waste products and toxins. Water also helps to keep your joints lubricated and your skin healthy.
How can you avoid heat related illnesses?
- Try to be active in the morning or later in the day when the heat and humidity are at their lowest.
- Know the weather. If the day you’ll be outside is going to be hot and humid, try to drink more fluids the day before you’ll be active.
- During your activity, drink about 4 to 6 ounces of fluids every 30 minutes.
- Dress in light, breathable, loose fitting clothing.
- Take breaks often and stay out of direct sunlight as much as possible.
Dehydration can cause elevated body temperatures, fatigue, and decreased mental and physical performance. You also run the risk of a heat related illness when you are dehydrated in the summer. If you see or feel any of these symptoms, seek medical help immediately.
For further information about how to stay healthy this summer, please visit the Fitness Center.
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11600 Mirasol Way | Palm Beach Gardens, FL 33418 | Tel: (561) 776-4949 | mirasolclub@mirasolcc.com |
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