The Villages - August 2020 - 27

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HOW MUCH? HYDRATION GUIDELINES

According to Harvard Health, the average woman should drink 11 cups of water per day. Men should drink 16 cups.
Flavored water, coffee or tea can account for some of your daily intake, but it's best to start out with pure water.

HYDRATION AND EXERCISE

The Villages is home to avid golfers, pickleball players
and residents with active hobbies. Some are accustomed
to the heat, but it can take its toll nonetheless. On
average, we lose around 10 cups of water per day
through normal breathing and functioning. But during
vigorous exercise, we can lose that amount within an
hour.
Village of Rio Ranchero resident Sandy Laing
leads low-impact aerobics classes at La Hacienda
Recreation Center and takes small groups on brisk walks
throughout The Villages. Going out early helps the crew
stay ahead of the heat, but Laing still stresses the need
for hydration.
"I am surprised by how many of my students come
to the 8 a.m. walks without eating or hydrating with
water," she said. "These practices are not good. I always
bring water and sip 12 to 24 ounces during the 3.5mile walk and after as we stretch and visit. It's better to
take some bathroom breaks on our walks than to get
dehydrated and lose energy, get a headache, put stress
on internal organs and possibly create an emergency
situation."
Laing notes that increasing fluids during exercise is
important, but drinking throughout the day is as well.
"I always drink 8 ounces of water when I get up in
the morning - sleep leaves you dehydrated," she said.
"Dehydration has so many detrimental effects on the
body and can lead to serious health scares."
According to the CDC, people age 65 and older are
more susceptible to heat-related illnesses.

Those who don't replenish lost fluids may quickly
become dehydrated. Symptoms of mild dehydration
include dry lips and mouth. Moderate dehydration can
cause dizziness, headache, reduced urine output, fatigue
and muscle weakness or cramping. In severe cases,
dehydration can lead to irritability, confusion, rapid
heart rate and breathing, cold hands or blue lips.
Wearing a hat and light-colored clothing, applying
a cool towel to the neck and sipping cool water are
ways to bring the core body temperature down when
extreme heat leaves you feeling ill. The goal is to avoid
sunburn, which not only damages skin but can lead to
dehydration.

I ALWAYS DRINK 8 OUNCES OF WATER WHEN I GET UP IN THE
MORNING - SLEEP LEAVES YOU DEHYDRATED. DEHYDRATION
HAS SO MANY DETRIMENTAL EFFECTS ON THE BODY AND CAN
LEAD TO SERIOUS HEALTH SCARES.
- Sandy Laing

MAGAZINE

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The Villages - August 2020

Table of Contents for the Digital Edition of The Villages - August 2020

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The Villages - August 2020 - Cover1
The Villages - August 2020 - Contents
The Villages - August 2020 - 1
The Villages - August 2020 - 2
The Villages - August 2020 - 3
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