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“Perspective”: Drink Plenty of Fluids While Exercising in Hot Weather

jogg.jpgBOONE–Dehydration and heat-related illness are major concerns for people exercising in summer temperatures, according to a health expert on “Appalachian Perspective” cable television show.

To stay healthy, Appalachian State University’s Dr. Alan Utter recommends drinking at least two cups of water one to two hours before exercise. Then, drink one cup of water every 10-15 minutes during exercise.

If water is unavailable during exercise, he says to immediately afterwards drink eight ounces of water for every 15 minutes that you engaged in exercise.

Don’t wait until you are thirsty to take a drink, Utter advises.

“If we rely simply on thirst, we’re probably already partially dehydrated,” says Utter, an assistant professor in the Department of Health, Leisure and Exercise Science.

Symptoms of heat-related illness include dizziness, fatigue, nausea and clumsiness. If you experience these while exercising or playing outdoors, Utter advises, “Cease activity and start consuming fluids–eight ounces every 15 minutes until you’re properly hydrated.”

Utter says those at greatest risk for heat-related illness are people who are obese, are not physically fit or who are unaccustomed to the heat.

“Appalachian Perspective,” hosted by Chancellor Francis T. Borkowski, is the cable television show of Appalachian State University. The episode titled “Safe Exercising Tips for Summer” airs locally May 21 through late June.

In the 30-minute program, Utter also shares ways to stay physically fit year-round, how to ease back into exercise if one has become inactive during winter months, and opportunities for the public to measure their fitness through the university’s Community Testing Program.

“Appalachian Perspective” can be seen on Charter Communication’s cable Channel 39 weekdays at 10 a.m., 2 p.m. and 6 p.m., and on cable Channel 2 Tuesdays at 7:30 p.m.

“Appalachian Perspective” also airs on cable outlets in Asheville, Charlotte, Raleigh, Winston-Salem, Newport and Kannapolis.

For more information, contact producer Linda Coutant at (828) 262-2342 or


Picture Caption: Dizziness, fatigue, nausea and clumsiness are symptoms of heat-related illness. If you experience these, stop your activity and drink fluids, Dr. Alan Utter advises.

(Appalachian photo by University Photographer Mike Rominger)