Proper Hydration for Exercise
Maintaining proper fluid balance is essential for every athlete since small levels of dehydration can negatively impact performance. Not getting enough fluids, high humidity or environmental temperature can interfere with the body’s ability to maintain a normal temperature. During most activities, adequate water intake can help prevent dehydration and heat exhaustion. However, during endurance events or activities greater than 60 minutes, a sports drink with carbohydrates provides fuel for the nervous and muscular systems, and may enhance performance. During multiple daily workouts and very long endurance events (e.g. ultra marathon) in which sweat losses are high, carbohydrate and electrolyte (e.g. sodium, potassium) intake is required.
Quick Hydration Tips:
2 hours prior to exercise: 24 ounces of water
15 minutes prior to exercise: 8-16 ounces of water
During exercise: 4-8 ounces every 15 -20 minutes
After exercise: for every pound of weight loss, replace with 2- 3 cups of fluid