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.

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