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(NewsUSA) – Exercising in the warmer weather is a welcome respite from winter, but summer workouts bring their own challenges, including dehydration.

For most people, 64 ounces of water each day is recommended for good health, but this varies with activity level, climate, and individual needs, according to sports medicine physician Hallie Zwibel, D.O.

However, according to data from the Centers for Disease Control and Prevention, American adults average a daily water consumption of just 44 ounces, while children and adolescents average only 23 ounces.

“Being dehydrated is more than just feeling thirsty—it means your body doesn’t have enough water to function properly,” said Zwibel, an assistant dean and director of the Center for Sports Medicine at New York Institute of Technology’s medical school. “It’s important to listen to your body’s signals and adjust your water intake based on factors like activity level and weather conditions.”

Signs of serious dehydration include extreme thirst, dark urine, dizziness, confusion, and rapid heartbeat, according to Zwibel. “If you experience these symptoms, drink water immediately and seek medical attention if symptoms persist,” he said. Chronic dehydration, or when dehydration appears for longer periods, may indicate serious underlying health issues such as diabetes, kidney problems, or certain medications affecting your body’s fluid balance, he added.  

Zwibel emphasized that while electrolyte packets can help replenish essential minerals lost through sweat, they should not replace daily water intake. Electrolyte-infused water should be consumed in addition to the daily recommended amount.

For those ages 21 and older, alcohol can contribute to dehydration as well, because it strips the body of fluids, Zwibel said. “To counteract these effects, I recommend having a glass of water every 30 minutes, which will help continually replenish any fluids lost,” he advised.

“This summer, whether you’re playing an outdoor sport like pickleball or beach volleyball, or headed out for a run, it’s essential to stay hydrated by drinking plenty of water before, during, and after the activity,” said Zwibel.

The physician noted that wearing sunscreen, a hat, and light-colored clothing can also protect against the sun’s rays and reduce the risk of overheating, while taking regular breaks in the shade can help you stay cool and safely maintain exercise performance. “On the hottest days, try to schedule your workout or activity for the early morning or evening, when temperatures are cooler,” he added.

Zwibel is one of many New York Tech faculty lending their expertise to help tackle real-world challenges. Visit nyit.edu to learn more.

ACWPC Release

Hopper pelted the opposition’s cages, scoring 89 goals – the second-highest total in single-season Bison history. The Greenwich, Connecticut led the Orange & Blue revival, powering Bucknell to a 15-14 record – its first winning season since 2021 (8-4). Her efforts resulted in receiving Second Team All-CWPA honors.

The rookie displayed her clutch gene in Bucknell’s 7-6 upset win over No. 20 Brown in the Opening Round of the CWPA Tournament. Playing in Brown’s home waters, Hopper scored a game-high five goals, including the game-winning tally with 23 seconds remaining. The victory marked Bucknell’s first ranked win since 2020. 

The upset also powered the Bison to its first CWPA Poll ranking since the 2022 season. Bucknell spent several weeks at No. 24 and No. 25 before falling to receiving votes in the final edition. 

Hopper headlined the resurgence youth movement captained by head coach John McBride. She, her twin Ashley Hopper, Campbell Collins, and others rejuvenated the program with nine more wins over its 2024 total.

The Bucknell Bison women’s water polo program will return in 2026. 

Alabama track and field stands together for a shot at the national title. After completing the final day of the NCAA East First Round on Saturday, three more athletes have qualified for the NCAA Outdoors Championships later this month.

Alabama’s Doris Lemngole had a record breaking time of 9:13.12 in the 3,000-meter steeplechase. It’s the fastest time in the history of Jacksonville’s Hodges Stadium and over 20 seconds better than second place finisher, Angelina Napoleon of NC State (9:37.12).

Lemngole now holds the three-fastest times ever in NCAA history in the steeplechase, including last seasons 9:15.24 to win the 2024 national championship.

Miracle Ailes, another member of Alabama track and field, joins good company with her teammate. Ailes had her best performance of the season by jumping 1.82 meters (5-11.50 ft) in the high jump.

Also going to nationals to compete in the women’s 200-meter, Precious Nzeakor had a time of 23.03. 

“Our team showed incredible grit and focus this week – advancing the number of student-athletes we did is a testament to their hard work, and we’re excited to carry this momentum to the National Championships in two weeks,” said Alabama coach Dan Waters. “I couldn’t be prouder of how everyone competed throughout this meet – they supported each other, they rose to every challenge and represented the University of Alabama with excellence. This was a total team effort, and they’ve truly earned their shot on the national stage.”

During this four-day interval, the Tide rolls deep as 21 total athletes will represent Alabama on the national championship stage. 

Miracle Ailes: women’s high jump

Doris Lemngole: women’s 3,000-meter steeplechase

Precious Nzeakor: women’s 200-meter

Mye’Joi Williams: women’s shot put

Treneese Hamilton: women’s shot put

Christopher Young: men’s discus

Christopher Crawford: men’s discus, men’s shot put

Trevor Gunzell: men’s discus, men’s shot put

Ezekiel Pitireng: men’s 3,000-meter steeplechase

Samuel Ogazi: men’s 400-meter, men’s 4X400-meter relay

Donald Chiyangwa: men’s 4X400-meter relay

Peter Diehold: men’s 400-meter relay

Oussama El Bouchayby: men’s 4X400-meter relay

Mariia Horielova: women’s long jump

Megan Albamonti: women’s javelin

Brenda Tuwei: women’s 10,000 meter

Victor Kiprop: men’s 10,000 meter

Dennis Kipruto: men’s 10,000 meter

Dismus Lokira men’s 10,000 meter

The Hopkins boys volleyball team beat Edina in four sets to advance to Wednesday’s Section 6 final.

The Royals dropped the first set 25-22 but came back to win the final three sets 25-21, 26-24, 26-24.

Hopkins (16-8) plays at Wayzata (16-8) in the section final.

The Trojans beat the Royals twice during the regular season.

Hopkins High School

Volleyball

CCX News – Daily Sportscast

COLLEGE STATION, Texas – The journey to Eugene concluded as Montana State and University of Montana athletes competed in the NCAA West First Round, aiming for a spot in the 2025 NCAA Outdoor Championships.

The Montana Grizzlies were represented by five athletes at regionals, while the Montana State Bobcats had 21 student-athletes participating in the events.

For Montana State, seven total Bobcat athletes advanced on to the NCAA Nationals meet later this month: Harvey Cramb (1500 meters), Rob McManus (steeplechase) and Hailey Coey (long jump) are all headed to Eugene, Oregon as well as the MSU women’s 4×400 relay team.

Cramb ran a 3:50.62 in his qualifying heat on Wednesday, securing first place in that heat and advancing to the NCAA qualification round on Saturday. Cramb then took fourth place in Saturday’s finals to punch his ticket to Eugene.

Bobcat standout and Billings native Hailey Coey, competing in the long jump, leapt 21 feet, 1.5 inches to place eighth overall and advance to to the D1 NCAA Track and Field Championship in Eugene.

Rob McManus will make his third consecutive appearance at the NCAA Championships in the 3,000-meter steeplechase, clocking in at 8:30.65 for third place heading into Oregon.

A historic achievement was recorded by the women’s 4×400 relay team of Olivia Lewis, Peyton Garrison, Giulia Gandolfi, and Caroline Hawkes. They became the first relay team in school history to qualify for the NCAA Outdoor Championships by running a 3:34.31, which placed them twelfth and secured their qualification.

NCAA WEST FIRST ROUND MEN’S RESULTS:

– Hammer: MSU, Elijah Jackman, 62.21m, 25th 

– Javelin: UM, Matthew Hockett, 61.72m, 35th 

– Javelin: UM, Kyle Iorg, 59.08m, 40th 

– Pole Vault: MSU, Colby Wilson, 5.17m, 15th 

– Pole Vault: UM, Carson Weeden, 5.02m, 26th 

– 1500M: MSU, Sam Ells, 3:47.02, 10th in heat 

– 1500M: MSU, Harvey Cramb, 3:50.62, 1st in heat and 3:47.28, 4th in qualifier round heat 2, next up Cramb heads to Eugene, Oregon for NCAA Outdoor Championship June 11-14

– 3000M Steeplechase: MSU, Rob McManus, 8:30.65, 3rd – next up McManus heads to Eugene, Oregon for NCAA Outdoor Championship June 11-14 – third consecutive year

– 3000M Steeplechase: MSU, Owen Smith, 8:59.83, 27th

– 3000M Steeplechase: MSU, Will Kelly, 9:11.14, 36th 

NCAA WEST FIRST ROUND WOMEN’S RESULTS:

– Javelin: MSU, Clara Fox, fouled out, did not place

– Javelin: UM, Ashley Carroll, 45.06m, 20th 

– Long Jump: MSU, Hailey Coey, 6.44m, 8th – next up Coey heads to Eugene, Oregon for NCAA Outdoor Championship June 11-14

– Pole Vault: MSU, Tatum Richards, no height, did not place

– Pole Vault: MSU, Megan Bell, no height, did not place

– Shot Put: MSU, Sydney Brewster, 15.98m, 20th

– Shot Put: MSU,  Emma Brensdal, 13.35m, 46th 

– 100M Hurdles: MSU, Millie Hubbell, 13.77, 43rd 

– 400M Hurdles: MSU, Giulia Gandolfi, 58.91, 27th 

– 200M: MSU, Peyton Garrison, 24.08, 42nd

– High Jump: UM, Erin Wilde, 5-7.25, 32nd

– 3000M Steeplechase: MSU, Grace Gilbreth, 10:27.89, 31st

– 5000M Steeplechase: MSU, Kyla Christopher-Moody’s, 16:41.73, 38th

– 4x400M Women’s Relay: MSU, 3:34.31, 12th – next up the Bobcats head to Eugene, Oregon for NCAA Outdoor Championship June 11-14

ATHLETES HEADED TO D1 NCAA CHAMPIONSHIP:

– MSU, Hailey Coey, 6.44m, 8th in regionals 

– MSU, Harvey Cramb, 3:47.28, 4th in heat 2 – Saturday qualifiers round

– MSU, Rob McManus, 8:30.65, 3rd in regionals

– MSU, 4X400 Women’s Relay, 3:34.31, 12th in regionals

Those interested can view all results and full stats through NCAA west first round website for more details.