Staying hydrated is very important no matter what we are doing. Some might think that they might be safe from dehydration when doing watersports such as bodyboarding and stand up paddleboarding, but they should think again. It’s because people who practice these watersports often do not realize how much they sweat. But did you know that wind, salt water, and exertion can make you lose a lot of water? Therefore, if you will be bodyboarding or having an SUP session, don’t wait to have that drink of water and your body will thank you.
If you’re one of those who want to understand why hydration is important even for those who practice watersports like bodyboarding and SUP, then you’re in the right place because that is what we’re going to discuss today.
What are Perspiration and Dehydration?
Before we discuss hydration, let us know first how perspiration works and how some people get dehydrated. Our bodies always make every effort to maintain balance or what we call homeostasis. Part of that process of maintaining balance is regulating body temperature by sweating. It’s because the perspiration emitted through the pores of our bodies help reduce the heat our bodies produces. This is the reason why we sweat a lot during an exercise or when the temperatures are hot.
Therefore, when you do water activities such as bodyboarding and SUP, you are combining both exercising and high temperatures where you lose even greater body fluids. Aside from losing water, you are also losing important minerals that should be replenished to maintain your body’s balance and feel healthy.
Each of our bodies are made up of 60 percent water. Therefore, when an increase in water loss due to sweating, urine, etc. is no longer offset by a sufficient intake of water, dehydration occurs. Our bodies eliminate 2 to 3 liters of water every day which can be replaced naturally by our diet and by drinking water. But during physical activities such as bodyboarding and SUP, sweating is heightened which can cause loss of several liters of water every hour. This is the reason why keeping yourself hydrated is very important while doing these watersports.
Symptoms of Dehydration
When you become dehydrated, it means that you have lost so much fluid and your body can no longer function normally. When this happens, you develop signs and symptoms due to the loss of fluid. One of the initial symptoms of dehydration is feeling thirsty but there are other symptoms you might feel as well. Here are some of them:
- Feeling tired or sleepy.
- Having a dry mouth.
- Decreased in urine volume and darker in color.
- Headache
- Dizziness
- Dry skin
- Low blood pressure
- Rapid heart rate
- Fever
- Seizure
- Shock
Tips for Staying Hydrated While Bodyboarding and Stand Up Paddleboarding
Now that you know the importance of staying hydrated when bodyboarding and SUP, we are also giving you some tips on how you can keep yourself hydrated on your next adventure. People who do watersports fear two things which are dehydration and exhaustion. It’s because, at sea, they are doing physical effort along with being exposed to the sun. Aside from that, the wind can also contribute to accelerating the loss of water and these can all lead to dehydration. If you want to avoid being dehydrated, here are some tips you can follow to stay hydrated and in great shape.
1. Hydrate Before Bodyboarding and SUP
Before you start bodyboarding and SUP, make sure that you hydrate yourself first. It is recommended to drink 400 to 600 mL of water or other natural beverages at least four hours before you do the watersport. This will enable you to have the proper amount of water in your body. The reason for this is because there are times when people who bodyboard or SUP experience chronic dehydration, meaning, they fail to recover lost fluids from the last time they did the activities and end up carrying over that water deficit.
2. Hydrate During Bodyboarding and SUP
While doing these watersports, you should also keep yourself hydrated by drinking between 400 to 800 mL every hour. During the first hour of the activity, the water may be enough to cover your needs. However, people who are into bodyboarding and SUP usually spend more than an hour in the ocean. Therefore, hydrating with a sports drink is recommended starting in the 60th minute. Sports drinks have electrolytes which are the minerals that you lose by sweating, meaning, these drinks can help you recover lost liquids. Aside from that, these drinks also contain carbohydrates which can provide you energy.
Another tip to improve your body’s absorption of fluid is to keep your drinks between 15 to 21 degrees Celsius. However, this can be a challenge because you will be leaving your things on the beach, exposed to the sun. Therefore, you need to find a bottle that will help maintain the temperature of your drinks even when exposed to the heat of the sun.
3. Hydrate After Bodyboarding and SUP
Two hours after your bodyboarding and SUP sessions, you need to replenish 1.5 liters of fluid for each kilogram lost. It’s because the fluids you lose while sweating has a weight that you need to replace upon exiting the ocean. To be able to know how much fluid you need to drink after, it is great if you can weigh yourself before and after the activities.
We hope that the information and tips we shared will be able to help you stay hydrated while bodyboarding and stand up paddleboarding. Staying hydrated will also help you perform better in these sports while keeping yourself safe and healthy. For more safety tips on these watersports, you can also check out our post on Tips for Protecting Your Skin While Snorkeling, Bodyboarding, and Stand Up Paddleboarding.