Benefits of hydration in sports and outdoor activities

Proper hydration is essential for active adults to maintain energy levels and reduce the risk of injuries.

According to Rayven Nairn, a dietitian at Johns Hopkins University Health and Wellness Center, “Getting dehydrated puts people at risk of headaches, cramping and more serious complications like heat stroke or other heat disease.”

Here’s a broader look at the benefits of staying hydrated:

• Improved energy levels.

• Temperature regulation.

• Jointandmusclehealthand lower risk of injury.

• Improvedcognitivefunction including focus, reaction time and decision-making.

• Better mood and decreased irritability.

Urine color is a good indicator of hydration. Pale yellow indicates good hydration, and dark urine suggests the need for additional water.

When participating in sports or activities such as dancing and gardening, especially outdoors, people should drink between 16-20 ounces of water two to three hours prior to the activity, and about 7-10 ounces every half hour thereafter.

Drinking more water or sports drink after the activity can also help replenish the lost fluids and electrolytes.

Eating pineapple, watermelon, cantaloupe, peaches, oranges, cranberries and strawberries, cucumbers and celery can also help stay hydrated and prevent injuries.

—Donna Gambol