Hydration

Event Hydration – PLEASE READ!

How many people, who participated in the Appleby Bermuda Half Marathon on Tuesday, May 24th 2016, were hospitalized or treated and what their issues? “A total 102 people attended the Emergency Departments (i.e. Lamb Foggo Urgent Care Centre and KEMH Emergency Department) of KEMH May 24 2016. There were a lot of joint, back and neck pain and injuries, respiratory problems, 4 cases of exhaustion due to over exertion, 2 cases of heat stroke, 2 cases of dizziness and giddiness and a case of dehydration. Please note that a total of 76 specific conditions were logged many of which do not fit into any of the categories listed above.”
Cathy Stovell | Senior Public Relations Specialist
Bermuda Hospitals Board


SUN, SPORT, and SWEAT!
Take care of yourself in the heat and staff HYDRATED. For all May 24th participants it is critical to factor in the heat, with good nutrition and hydration preparation to prevent illness or injury.

What is Dehydration?
Dehydration in athletes often occurs during training or an event when the body loses more fluid than is being taken in. Losing as little as 2% of your total body weight can lead to decreased athletic performance. Physical symptoms of mild dehydration include;
  • Headache
  • Dizziness
  • Dry mouth
  • Thirst
  • Decreased urine output
  • Dark yellow urine
Stop exercising or running if you experience any of these symptoms and drink fluids. Remember that physical activity, heat and humidity will increase the amount of fluid your body needs to stay hydrated. Remember:
  • Drink a minimum of 8-16 ounces of water 2 hours before training for a race.
  • During exercise drink according to your sweat rate; i.e. sip fluids every 15 -30 minutes according to your fluid loss.
  • After completing exercise replace lost fluids by drinking 16-24 ounces of fluid to re-hydrate.
  • Water is generally the best way to rehydrate however it is best you drink electrolytes found in sports drinks or water.
  • Eat a banana or fruit.
  • Avoid caffeinated sports drinks as caffeine will make dehydration worse.
Some tips shared with you for staying active and in good health!
St. John Ambulance and Bermuda Diabetes Association


© - 2017 APPLEBY BERMUDA HALF MARATHON DERBY