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.



Airfield management gets call when in-flight, ground emergencies occur

Senior Airman Kory Hitchens, 56th Operations Support Squadron Airfield Management Operations shift lead, picks up the primary crash phone July 25 at the Luke Air Force Base operations building. The phone rings whenever there is...

CMSGT of AF talks technology

Chief Master Sgt. James Roy WASHINGTON — The United States Air Force is the world’s most advanced air, space and cyberspace force. Most of that can be attributed to you — our outstanding Airmen — ...

Integrity first

Editors note: This section highlights the perspectives of Airmen from professional organizations on base.   A famous quote by Stephen Covey, author of “Seven Habits of Highly Effective People,” reads “Integrity includes but goes beyond honesty. Honesty is telling the truth; in other words, conforming our words to reality. Integrity is keeping promises and fulfilling...

Courtesy photo

MDG adopts Thompson Ranch Elementary

Courtesy photo Tech. Sgt. Ovendalin Brown, 56th Medical Support Squadron education and training NCO-in-charge, demonstrates chest compressions May 3 for Thompson Ranch Elementary School students during a tour of the 56th Medica...

News Briefs – July 27, 2012

62nd FS change of command Lt. Col. Brian Jackson, 62nd Fighter Squadron commander, will relinquish command to Lt. Col. Shamsher Mann at 8 a.m. Aug. 10 in Hangar 1022.   MSG commander’s call The 56th Mission Support Group will hold a commander’s call 9 to 10 a.m. Wednesday in the base theater. As a result,...

Thunderbolt of the Week – July 27, 2012

Airman 1st Class David Owsianka 56th Fighter Wing Public Affairs Public Affairs Specialist Hometown: Bradenton, Fla. Years in service: Two Family: Mom, dad, two brothers, two nephews and a niece Education: 19 credits away from ...


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>