H2O = Performance

by: Lindsay Carmichael, Nutritionist

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Thirst is an insensitive indicator for the need for water. In other words, if you are thirsty you have already let your body get dehydrated.

Tips to Stay Hydrated:

• Drink about 2-3 cups of water or sports drink 2-3 hours before exercise
• Drink about 1 cup of water or sports drink 10-20 minutes before exercise
• Drink about 1 cup of water or sports drink every 10-20 min during exercise
• Rehydrate within 2 hours of completed exercise with at least 2-3 cups of water or sports drink
• Drink at least 1 cup of water at each meal and between each meal
• Use a combination of sports drink and water pre-, during-, and post-exercise so that you replace not only fluid but carbohydrates and electrolytes as well.

Fluids to avoid:

• Caffeinated beverages (sodas, coffee, tea)
• Alcoholic beverages
• Carbonated drinks

Signs of Mild Dehydration:

• Thirst
• Fatigue
• Loss of appetite
• Flushed skin
• Heat intolerance
• Light headaches
• Small amount of dark urine
• Irritability
• Cramps
• Nausea
• Decreased performance