Experts Offer Tips for Staying Hydrated While Exercising Outdoors

Experts Offer Tips for Staying Hydrated While Exercising Outdoors

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Sammy Linebaugh reporting If you like to exercise outdoors in the summer months, here' s a sobering piece of information: Overheating can happen more easily than a lot of people think and it is often deadly. In fact, more than 300 people die of overheating each year in the US.

The average sweat loss during exercise on a warm day like this one ranges anywhere from 24 to 32 ounces per hour. Experts say most of us, simply aren't drinking enough to replace the water we lose.

It isn't hard to find bikers, runners out for a good sweat, some these days without the usual sprinkler stops. Many are carting water with them, but sports nutritionist Claudia Wilson says it's equally important to drink before the exercise ever starts -- and not just on the days when it's 100 plus.

Claudia Wilson-Sports Nutritionist/University of Utah: “When we’re into the 85, 90, 95 and it’s dry, you need to start drinking in the morning, and drink all through the day.”

That goes for everybody, experts say outdoor workers and especially children and the elderly.

A good rule of thumb is take your body weight and divide it in half. That will tell you how many ounces of water you should drink each day -- plus a minimum of eight additional ounces for every 20 minutes of exercise.

Wilson: "When you send your child to the camp, they need to be taking two water bottles.”

Some Utah outdoor regulars offer other tips:

Travis Messenger: "Get some electrolytes, Gatorade, orange juice, and like I say, a lot of water while I’m out riding.”

Sheila Steiner: "I do want to protect myself. We put lots of lip stuff on, sunscreen on, well in the morning so it takes effect.”

Heat-related illness, Wilson says, can strike quickly, but should also reverse quickly, with water and ample shade, or air conditioning. If symptoms persist, she says, don't hesitate to see a doctor.

Wilson: "You start to feel somewhat nauseated, somewhat sick. You can feel dizzy, lightheaded, clammy. Your heart can be racing. All of those are symptoms you may be suffering from heat exhaustion.”

A lot of people wonder about soda pop as a hydrant -- and it is -- it will give you some fluid, or liquid in your body. However, the danger, of say, coke, is the caffeine; that is what deyhydrates you.

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