Tips for Staying Well
Hydrated
- Drink plenty of fluids
during the 24-hour
period before an event, especially
during the meal prior to exercise, to promote proper hydration
before exercise.
- Consume 14 to 20 ounces of
fluid about two hours before exercise to stay hydrated and allow
time to excrete any excess water.
- During exercise,
drink fluids at regular intervals, usually every 15 to 20 minutes
depending on your sweat rate, to replace water lost through
sweating.1 When diving, this means drinking water or a
non-caffeinated beverage before, and between dives. If you
can drink 16 oz every couple of hours, that will help immensely.
- Use a water bottle
or Sport Bottle to measure how much fluid you are
drinking. We
always think we are drinking more liquids than we are. Keep
it handy, wherever you will be reminded to drink.
- Have a beverage with every
meal and snack.
- Choose beverages that you enjoy. Several studies show that
children and adults consume about 45% to 50% more liquid when
it's flavored vs. plain water. Diversitea is a great
option, since it offers so many health benefits, and has no
caffeine, sugar or artificial sweeteners.
- Eat more fruits and
vegetables. Fruits and vegetables tend to have a high water
content, which makes them a great option for
helping you meet your hydration needs.
- Keep beverages at
moderate temperature. Fluids served at moderate temperatures --
temperatures that are neither hot nor cold -- tend to be consumed
in greater volumes. 2
Dehydration and Scuba
Diving
Dehydration is the loss of fluid from the body and it occurs
when fluid loss is greater than fluid intake. Fluid can be lost
through the skin, lungs, urination, diarrhea, or blood loss. Most
importantly, when a person is dehydrated, there is a reduced measure
of blood in the body, which means less blood flow to the tissues.
Consequently, this affects the body's ability to off-gas nitrogen.
The increased nitrogen in the body translates into a higher risk of
DCS.
Also, dehydration can affect divers in other
ways.
Since there is a reduced volume
of blood circulating through the body, the heart has to work harder
and pump faster, leading to decreased endurance and increased
fatigue, which diminishes diving performance.
The key to
preventing dehydration is to drink water each day. Drink more if
it's very hot or if you're diving multiple tanks. The drinks should
be consumed over the course of the day rather than ingested in a
short period of time. Avoid caffeine beverages and bring a water
bottle along on the boat. 3
Sources: 1.
The American College of
Sports Medicine 2.
The Beverage
Institute 3.
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