#23 june

National Hydration Day

With summer starting, it's crucial to be extra conscious about  hydration. Although everyone must stay hydrated, National Hydration Day  is particularly geared towards athletes, who must put in additional  effort to maintain hydration while training. Athletes must be hydrated  before a workout, drink fluids during it, and continue hydrating  following it. Water is the essential hydrating drink, but athletes may  benefit from sports drinks with electrolytes like magnesium, potassium,  sodium, and calcium, that replenish those lost during perspiration.

National Hydration Day was founded by the SafeTGuard Corporation, the  makers of FuelGard™ Mouthguard and Electrolyte Tablets. This mouthguard  not only protects athletes but provides them with electrolytes to help  them maintain hydration during training. The day was founded in honor of  Coach Victor Hawkins, the creator of this mouthguard,  who passed away on June 23, 2012. It honors Hawkins' "contributions to  athlete health, safety, and success" and "increase[s] awareness of the  importance of proper hydration to athletes everywhere."

Hydration assists in regulating body temperature, revitalizing skin,  lubricating and cushioning joints, protecting the spinal cord and other  tissues, and removing waste by helping with perspiration, urination, and  bowel movements. Dehydration can lead to kidney stones, fatigue,  overheating, unclear thinking, and mood changes. In extreme  circumstances, it can cause heatstroke and death.

Monitoring hydration is particularly important when in a hot climate,  when being more physically active, and when experiencing fever,  diarrhea, or vomiting. Older people, infants, and young children, and  those with chronic illnesses that cause them to urinate or sweat more,  or who take medicines that cause them to do the same, are at a higher  risk of dehydration. Water and other fluids like milk, kombucha, and  smoothies are beneficial for hydrating, while sweetened drinks, alcohol,  and highly caffeinated drinks are not. Salad greens and other fresh  vegetables are full of water, as are fruits, and are also helpful for  maintaining hydration.

How to Observe National Hydration Day

Athletes  and non-athletes alike should stay hydrated today and on the hot summer  days to come. Make sure to drink plenty of fluids as part of your daily  routine. Remind others to do the same by sharing #NationalHydrationDay  on social media.

Indicators that you may be dehydrated:

Thirst.

Dry mouth.

Tiredness.

Dizziness.

Urinating and sweating less than usual.

Dark-colored urine.

More severe dehydration symptoms like rapid heartbeat, rapid breathing, and fainting require immediate medical attention.

Tips to stay hydrated:

Carry a reusable water bottle with you.

Drink water before, during, and after workouts.

Drink water with meals at home and at restaurants.

Infuse water with lemons, limes, oranges, berries, cucumbers, or mint.

Drink seltzer water, milk, kombucha, smoothies, and 100% fruit or vegetable juices.

If drinking sports drinks, make sure they don't have a lot of added  sugar or other sweeteners. Avoid sweetened drinks like soda and energy  drinks in general, as well as alcohol and drinks high in calories and  caffeine.

Eat plenty of fresh vegetables and fruit.