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.


 
 

 
Pg-1-Standalone---140411-F-HT977-026

Weather: Exercise component

First responders prepare to transport a simulated injured patient during an extreme weather exercise April 11 at Luke Air Force Base. The exercise was designed to train and evaluate Luke Airmen on readiness and preparation for ...
 
 
Courtesy photo

Plane crash, coma doesn’t deter pilot

Courtesy photo Retired Capt. David Berling, 56th Contracting Squadron contract specialist, stands in front of his 1977 Cessna RG March 23, 2012, at the Glendale Airport. Berling lost his legs in a 2007 plane crash, the subject ...
 
 

Comprehensive support system helps unit resiliency

In today’s Air Force environment of force restructure, budgetary constraints, continued mission requirements and resiliency, establishing a comprehensive support system in a unit is absolutely essential for success. Each organizational tier, whether at the element, flight or squadron level, must be resilient and have support mechanisms in place to not only meet, but exceed daily...
 

 

Preparing for next rank makes successful Airmen

As Airmen we have many responsibilities and duties we must carry out in accordance with our jobs. According to AFI 36-2618, The Enlisted Force Structure, our responsibilities are as follows: junior enlisted Airmen initially focus on adapting to military requirements, achieving occupational proficiency and learning how to become highly productive members of the Air Force....
 
 
Senior Airman
JASON COLBERT

Energy office helps keep lights on

Senior AirmanJASON COLBERT Master Sgt. Adam Kelley, 56th Civil Engineer Squadron base energy manager, explains the value of low wattage light bulbs to Robert Wimp at the Energy Conservation Month booth April 9 at Luke Air Force...
 
 

News Briefs April 18, 2014

Change of command Lt. Col. Jon Wheeler relinquishes command of the 310th Fighter Squadron to Lt. Col. Matthew Warner at 8:31 a.m. today in Hangar 913. Days of Remembrance The 2014 Days of Remembrance of the Holocaust Victims is May 2 at Club Five Six. A Holocaust exhibit of masks of holocaust survivors and paintings...
 




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=""> <strike> <strong>


Directory powered by Business Directory Plugin