by: Lindsay Carmichael, Nutritionist

Click here to subscribe today and begin your subscription with the next issue!

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

Water vs. Sports Drinks:

There is no difference in the amount of water and sports drinks needed for the first 60 minutes of exercise. You need water the same as you need sports drinks. After 60 minutes, a higher level of sports drinks is needed to replenish electrolytes and minerals lost.

Drink before feeling thirsty.

By the time the brain senses that someone is thirsty, they may had already lost 1% of body weight, which makes the heart beat an additional 3-5 times/min.

Why is Weight Important?

If you are unsure if you drink enough water for repletion or if you think you may be drinking too much, weigh yourself before and after exercise. Your goal should be to stay between your pre-exercise weight and 2% less at all times (If you are 150 lbs, you should stay between 147-150 lbs). If you gain weight, you are overhydrating your body. If you gain weight or lose more than 2% of your body weight, you can significantly impair performance and compromise your safety.

Those who drink too much often…

• Limit their sodium intake and exercise for more than 4 hours per day
• Have higher sweat losses of sodium
• Consume water faster than their body can make urine
• Dilute their electrolyte balance with water

Click here to subscribe today and begin your subscription with the next issue!