Proper Hydration for Exercise - Water or Sports Drinks

What and when athletes drink depends upon exercise duration and intensity

Water is the most essential ingredient to a healthy life. Water has many important functions in the body including:

· Transportation of nutrients / elimination of waste products.

·  Lubricating joints and tissues.

·   Temperature regulation through sweating.

·   Facilitating digestion.

Importance of Water During Exercise
Proper hydration is especially important during exercise. Adequate fluid intake for athletes is essential to comfort, performance and safety. The longer and more intensely you exercise, the more important it is to drink the right kind of fluids.

Dehydration
Athletes need to stay hydrated for optimal performance. Studies have found that a loss of two or more percent of one's body weight due to sweating is linked to a drop in blood volume. When this occurs, the heart works harder to move blood through the bloodstream. This can also cause muscle cramps, dizziness and fatigue and even heat illness including:

·  Heat exhaustion

·  Heat Stroke

Causes of Dehydration

·  Inadequate fluid intake

·  Excessive sweating

·  Failure to replace fluid losses during and after exercise

·  Exercising in dry, hot weather

·   Drinking only when thirsty

What about Sports Drinks?
Sports drinks can be helpful to athletes who are exercising at a high intensity for 60 minutes or more. Fluids supplying 60 to 100 calories per 8 ounces helps to supply the needed calories required for continuous performance. It's really not necessary to replace losses of sodium, potassium and other electrolytes during exercise since you're unlikely to deplete your body's stores of these minerals during normal training. If, however, you find yourself exercising in extreme conditions over 3 or 5 hours (a marathon, Ironman or ultramarathon, for example) you may likely want to add a complex sports drink with electrolytes.

Hydration Before Exercise

·  Drink about 15-20 fl oz, 2-3 hours before exercise

· Drink 8-10 fl oz 10-15 min before exercise

 

Hydration During Exercise

· Drink 8-10 fl oz every 10-15 min during exercise

·  If exercising longer than 90 minutes, drink 8-10 fl oz of a sports drink (with no more than 8 percent carbohydrate) every 15 - 30 minutes.

Hydration After Exercise

·  Weigh yourself before and after exercise and replace fluid losses.

·   Drink 20-24 fl oz water for every 1 lb lost.

·  Consume a 4:1 ratio of carbohydrate to protein within the 2 hours after exercise to replenish glycogen stores.