Fluid anc vary based on activity, intensity, environmental conditions, body size Anticancer properties anv athlete and training status. Drinking enough water throughout the day can also aid in weight management, control cholesterol levels, and support weight loss efforts. Great sources of protein include chicken, steak, fish, and eggs.

Hydration and injury prevention in sports -

If you experience pain beyond usual soreness anywhere in your feet, legs, or hips, immediately make an appointment with your health care provider. Schedule a visit with your health care provider before starting a running training program.

Be sure to tell them about any nutritional supplements you use. If you ever experience shortness of breath, dizziness, or chest pain during exercise or exertion, be sure to have it checked out by a physician.

Carbohydrates are important — both before and after long runs — to restore the glycogen lost during the long run. Chocolate milk makes an excellent recovery drink.

It replaces lost fluid and has plentiful protein and carbohydrates that restore tired muscles. Hydration is key to injury prevention. Being well hydrated helps your body cool itself, maintain good blood flow throughout your body, and clear away byproducts of high-intensity exercise.

Dehydration and overhydration symptoms can be confusing. Both can cause headaches and nausea. Once you are freely urinating, overhydration is less of an issue, and runners can replenish with carbohydrate-rich fluids and possibly protein-rich drinks such as chocolate milk.

In the first few days after a race or long run, keep your muscles moving with a few short, easy runs or bike rides. Hyperthermia heat stroke can affect runners even on mildly warm days. Many runners think that hydration is the key to avoiding heat stroke on a hot day.

On warm days, running at a slower pace is the safest way to avoid hyperthermia and overhydration. Layering is the ideal way to train on cold days. Wear garments that breathe well and wick away sweat close to your skin. Running in the rain can be safe as long as you have the right equipment.

Wear a waterproof head cover and moisture-wicking clothes. Reflective gear will make it easier for cars to see you, and shoes with good traction help prevent slips and falls.

As the largest and most experienced pediatric and young adult sports medicine practice in the country, the Sports Medicine Division at Boston Children's combines personalized care with innovative treatment for each athlete we treat.

Our clinicians and injury prevention specialists conduct a thorough physical and running gait evaluation for each patient to understand what factors contribute to their injury and how to correct them.

The Micheli Center, part of the Sports Medicine Division, is dedicated to the prevention of sports injuries.

Through research and clinical training, we offer practical strategies that help young athletes reduce their risk of injury while enhancing their sports performance. Our rehabilitation and strength training programs help injured athletes return to play stronger and healthier.

Whether injury prevention or recovery is your goal, we have the skills and dedication to help your child remain active in the sports they love. Breadcrumb Home Sports Injury Prevention Running.

What are the most common running injuries? Common injuries include: stress fractures in the foot, heel, shin, or hip plantar fasciitis heel spurs Achilles tendinitis iliotibial IT band syndrome hip pain sacroiliac pain low-back pain How can runners avoid injury?

A series of simple prevention strategies can help keep runners on track and injury free. Proper running style First-time distance runners and those who struggle with repeat injuries should consider undergoing a running gait analysis and re-training. What running mistakes lead to injury?

Review your running knowledge. Example: if you're not thinking clearly, it may be hard to dodge a football tackle or jump over an obstacle during a road race. Dehydration — especially in hot weather — puts you at risk for serious harm from an acute heat injury.

If you don't replace the water and salt you lose through sweat, your body cannot regulate its temperature, which can lead to:. If you are exercising 60 to 90 minutes or longer in hot weather, drink fluids throughout your workout and pay careful attention to your body.

Prevention can save your life. The recommended daily water intake for a teenager or adult is eight 8-ounce glasses of water per day.

To maintain a proper fluid balance when exercising, you'll need to drink more fluids than usual to replenish what you lose through sweat. Be prepared with a water bottle or sports drink. Hydrate before, during, and after your workout.

The best drink for avoiding dehydration is water. Water is a sugar-free, calorie-free nutrient and is optimal for good health. However, sports drinks can be useful if you've lost a lot of fluid and salt quickly for example, running or playing sports for long periods in high heat and humidity.

Keep in mind, electrolyte sports drinks contain sugar and sodium. For regular daily hydration, pure water is a healthier choice. If you don't like the taste of tap or bottled water, you can make your own "spa water" at home by adding lemon, cucumber, or mint for flavor.

You can also flavor water with slices of fresh fruit like apples, orange, or grapefruit. Coconut water is another option. It is rich in electrolytes and less sugary than sports drinks, but it does contain calories. Tap, cold, or hot water are all fine, as long as you are meeting your daily requirements.

Older people are particularly vulnerable to dehydration. Medications like diuretics remove water from the body, leading to faster dehydration. However, living alone or entering a care facility can cause people to forget to drink enough fluids.

Various physical or cognitive health issues can also lead to a reduced water intake. No matter what your age, even if you are not thirsty , make sure you're drinking enough water to maintain good health per the guidelines listed above.

If you have an elderly person in your life who isn't drinking enough water, make arrangements to have his or her fluid intake monitored.

Remember: eight 8-ounce glasses per day can make a big difference in maintaining health and preventing injury. If you're an adult athlete, a student athlete , a runner, or have a history of injury, give Coastal Orthopedics a call.

Our orthopedic specialists can assess your physical condition, talk to you about sports medicine options, and help you stay active safely. Article written by: Rob Williams, MD. Rob S Williams, MD. Williams has been practicing orthopedic surgery in Corpus Christi since After graduating from Texas Tech hereceived his medical degree from the University of Texas at San Antonio.

At the prestigious Campbell Clinic located at the University of Tennessee, Dr. Williams completed not only an Orthopedic Surgery Residency, but an additional year of Fellowship Training in Spine Surgery. Williams is dedicated to creating an excellent patient experience in the office or in the surgery suite.

October 23rd, 4 min. September 1st, 3 min. August 29th, 5 min. June 9th, 3 min. June 6th, 4 min. May 30th, 5 min. May 23rd, 2 min. April 14th, 3 min. November 30th, 1 min. November 10th, 1 min. Skip to main content. THE BENEFITS OF HYDRATION Hydrating during exercise is not optional; water is a nutrient necessary to survival.

Keeping a proper fluid balance in your body: improves circulation regulates body temperature helps control cholesterol levels improves brain function supplies nutrients and oxygen to your cells flushes the kidneys, bladder, and gut of toxins and bacteria promotes proper digestion and absorption of nutrients moisturizes the skin and mucous membranes aids weight management and can contribute to weight loss Under-hydrating can throw all of those systems off balance, which can lead to problems with your heart, your digestion, your nervous system, and your endocrine system.

Symptoms of dehydration include: Dryness of the lips, mouth, or tongue Reduced energy or apathy Decreased or Infrequent urination with small volume of urine or dark urine A sudden decline in mood, strength, coordination, or the ability to make decisions Many people don't realize that hydration affects the musculoskeletal system, as well.

How Dehydration Affects Your Muscles and Joints Cramps. Your body needs both water and electrolytes sodium, potassium, magnesium, calcium, and chloride to support normal muscle contractions. When you sweat heavily during workouts, you lose both, causing cramps.

Cartilage wear. Water and electrolytes are essential to delivering nutrients that help cartilage repair itself when it's injured. If you stop drinking water, the wear and tear on your cartilage especially your knees outpaces the body's ability to generate new cells.

Injuries like cartilage tears and meniscus tears can result. Friction in the joints. This water and synovial fluid cushions your bones when they bear weight or pressure. The meniscus , for example, pads your knee joint and allows the leg bones to move smoothly past one another without grinding.

Dehydration can deprive your cartilage of the water it needs to maintain this cushion, which can lead to achy or "creaking" joints and osteoarthritis OA. HOW TO HYDRATE TO AVOID INJURY The importance of hydration for athletes and runners especially marathon and road race runners cannot be overstated: if you're exercising rigorously or playing sports, especially in a hot or humid climate like Corpus Christi, you need to drink enough water to keep your body functioning.

You may experience headaches, mental confusion, and fatigue. Your biggest danger from dehydration, however, is heat illness. If you don't replace the water and salt you lose through sweat, your body cannot regulate its temperature, which can lead to: Heat cramps in the stomach, arms, or legs.

Syncope, characterized by fatigue, weakness, and fainting. This condition is caused by overexerting yourself in hot weather.

You're ready eports conquer your pprevention, push soorts limits, and sportz your fitness goals. Alternate-day fasting and chronic disease prevention have you ever considered the Anticancer properties role Anticancer properties splrts in preventing injuries during exercise? Hydratioj you embark on your fitness journey, it's essential to understand injkry staying properly hydrated Anticancer properties just about quenching your thirst — it's about safeguarding your body and maximising your performance. In this article, we will delve into the profound connection between hydration and injury prevention, unveiling the secrets to unlocking your full potential while keeping you safe and injury-free. Get ready to discover the invaluable impact hydration can have on your fitness endeavors, allowing you to elevate your game and reach new heights. So, grab your water bottle, and let's dive into the fascinating world of hydration and its role in injury prevention during exercise.

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The Top 7 Most Common Sports Injuries (\u0026 How To Prevent Them)