Health & Safety

June 29, 2012

Downing fluids before running helps keep body hydrated, healthy

by Airman 1st Class Grace Lee
56th Fighter Wing Public Affairs

Summer’s here, temperatures are rising and for runners, it is important to stay hydrated to increase performance and prevent illness during and after a run.

“When you’re running in a hot environment, you sweat, and as a result your blood volume decreases, so less blood returns to your heart,” said Rachel Perkins-Garner, 56th Medical Group registered nurse. “The symptoms of dehydration are due to loss of water and electrolytes because you’re sweating and sweat is a combination of water and sodium.”

According to Perkins-Garner, dehydration negatively impacts a person’s overall performance and body function, and from a runner’s perspective, it may impact one’s run as well as slow the body’s ability to recover for the next day’s workout.

Don’t wait until you are thirsty to drink; you are most likely already dehydrated.”

— Rachel Perkins-Garner,
56th Medical Group registered nurse

“Being properly hydrated keeps you from cramping up, getting heatstroke and heat cramps,” said Pernell Stoney, Luke Air Force Base Bryant Fitness Center fitness and sports manager. “And when you hydrate it keeps your body temperature regulated for you to endure a long-distance run.”

A few symptoms of dehydration include heat cramps, which are painful muscle spasms in the legs and abdomen, fatigue, headache, dizziness, exhaustion, nausea, and heatstroke.

“The first sign of dehydration is usually heat cramps,” Perkins-Garner said. “If you are experiencing this, you need to move to a cool place, drink cool water, lightly stretch the muscle and gently massage the area.”

To prevent dehydration, drink plenty of fluids before and during the run.

“During a run you should drink a sports drink to provide your body with electrolytes and carbohydrates,” Stoney said.

Perkins-Garner recommends drinking water regularly throughout the day prior to a run.

“It is not advisable to wait until your run to push fluids into your body, since this may result in bloating or an increased risk of diarrhea,” she said.

A good way to determine if you’re properly hydrated is to look at the color of your urine, according to Perkins-Garner.

“If the urine is the color of lemonade that’s a good sign of hydration, but if it’s the color of apple juice it’s bad,” she said. “And if your urine is similar to the color of tea, you could be in a critical state.”

Similar to how runners can look at their urine for signs of dehydration, they can also tell by their thirst.

“Don’t wait until you are thirsty to drink; you are most likely already dehydrated,” Perkins-Garner said. “Stay ahead of your hydration.”




All of this week's top headlines to your email every Friday.


 
 

 

Street Beat

The 56th Security Forces Squadron handed the following incidents at Luke Air Force Base July 13 through 19: Tickets Security forces issued citations for four moving violations and one nonmoving violation. Traffic-related incidents July 14: Security forces responded to a report of a minor two-vehicle accident at the intersection of Thunderbird and Kachina streets. There were...
 
 
Staff Sgt. 
LAUSANNE KINDER

944th ASTS Airmen saves child

Staff Sgt.LAUSANNE KINDER Tech. Sgt. Jude Joseph, 944th Aeromedical Staging Squadron medical technician and eight-year veteran of the Phoenix Police Department, poses in front of the 944th ASTS building July 8. Joseph was the f...
 
 

Justice Report

The following is a list of administrative actions issued at Luke Air Force Base in June. 56th Maintenance Group Articles 15 • A master sergeant received nonjudicial punishment for wrongful use of marijuana. The member received a reduction to technical sergeant, forfeiture of $1,813 pay per month for two months and a reprimand. • A...
 

 

Street Beat

The 56th Security Forces Squadron handled the following incidents at Luke Air Force Base July 6 through 12: Tickets Security forces issued citations for three moving violations and one nonmoving violation. Traffic-related incidents July 6: Security forces responded to a report of a minor vehicle accident involving a government-owned vehicle and a fixed object at...
 
 
Senior Airman 
JAMES HENSLEY

Always take children, pets, elderly when leaving vehicle

Senior AirmanJAMES HENSLEY During the summer, temperatures inside a vehicle can reach in excess of 140 degrees and can be extremely hazardous to a child, pet or elderly person left in a vehicle even for a few minutes. The thoug...
 
 

Hack attacked? Aaack!

You fiercely protect your online identity — regularly change and safeguard your passwords, upgrade your security scan to keep your antivirus software and firewall secure, monitor your credit rating and your bank statement. However, your information still exists online, and it can be vulnerable even when safety measures are in place. Unfortunately, the vulnerability led...
 




0 Comments


Be the first to comment!


Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>