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.


 
 

 
NEW_1

Luke F-35s visit Columbus AFB

Airman 1st Class Daniel Lile A T-6 Texan II roars overhead as the pilots of two Luke Air Force Base F-35 Lightning IIs prepare to exit their aircraft July 23 at Columbus Air Force Base, Mississippi. The pilots are Capt. Nichola...
 
 

Gillespie Loop: Honors Airman who made ultimate sacrifice

BAGRAM AIR FIELD, Afghanistan — The men and women of the 455th Air Expeditionary Wing came together for a road dedication ceremony to honor Master Sgt. Randy Gillespie, a fallen Airman who paid the ultimate sacrifice. Master Sgt. Randy Gillespie was a career fuels specialist who died July 9, 2007, from wounds sustained during small...
 
 

Who’s afraid of a little blood?

I have been in the Air Force for 22 years and have been a medical laboratory technician since the beginning of my career. The medical or clinical laboratory is where specimens are tested to provide information to medical providers who directly assist in the diagnosis, treatment and prevention of disease in patients. After graduating basic...
 

 

Pursue education for career’s sake

Everyone knows education can be a good bullet on an enlisted performance report, but few know the true value of an education in regard to a military career. The pursuit of an education can be just as valuable as the degree acquired at the end. The knowledge acquired in the pursuit of an education can...
 
 
Pg-3--photo-illustration

Candid money talk improves relationship

There are many reasons why people divorce but at the top of the list are lack of communication and finances. That’s why it’s important to combine these two topics to make for a successful long-lasting relationship. “I bel...
 
 

News Briefs July 31, 2015

Total body conditioning class A new total body conditioning class is 6:30 and 9 a.m. Monday and Wednesday. The 6:30 a.m. class is broken into two half hour segments to accommodate squadron or individual physical training. The 9 a.m. class is one hour. The class consists of body weight movements and the use of equipment...
 




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>