K-State Research and Extension

Times have changed since mothers cautioned children about waiting 30 minutes after supper before going out to play. In today's world, meals often are sandwiched between family activities.

While not eating a meal before even moderate physical activity might seem like common sense, eating before, during or after exercise can be a matter of personal preference - and stamina, said Elizabeth Fallon, Kansas State University exercise scientist. Some recreational marathon runners can eat while running the marathon.

Replacing fluids lost through perspiration is a must, though, said Fallon, who this year is consulting on K-State Research and Extension's Walk Kansas challenge, which started March 9 and continues through Saturday.

While replacing lost fluids is important during spring and summer heat, doing so also is important during fall and winter, when it is still possible to work up a sweat, she said.

Dehydration can upset the body's chemical balance and cause multiple problems. Minor symptoms may include thirst, dry mouth and fatigue.

More extreme symptoms and effects may include dizziness, nausea, tingling limbs, exhaustion and even death, she said.

Fallon recommended drinking eight 8-ounce glasses of water each day for general health, and drinking additional water before and after physical activity.

To check for dehydration, Fallon recommends taking a look at one's urine. Clear urine suggests hydration. The darker the urine, the greater the dehydration.