Your fluid intake while exercising can help determine the quality and intensity of your workouts. Insufficient hydration before and during your workouts can lead to premature fatigue, and in severe cases, heatstroke. In most cases, it is best to drink water while you exercise. However, longer exercise sessions may dictate that you replace your electrolytes as well. Consult with your health care provider before beginning an exercise program.
Water
When you exercise, your core body temperature rises. Your body cools itself by releasing water in the form of perspiration. According to the American Council on Exercise, or ACE, you can lose more than a quart of water in an hour of exercise. You may not be aware of how much fluid you are losing while you exercise. For example, perspiration may evaporate almost instantly in very dry climates. For that reason, it is important to put yourself on a timetable for drinking fluids during your workouts. ACE recommends that you drink 7 to 10 oz of fluids for every 10 to 20 minutes of exercise. If possible, chill your water prior to your workout, as cool water empties from your stomach faster than water at room temperature. In terms of hydration while you exercise, bottled water offers no advantages over tap water. In fact, according to the University of Alabama at Birmingham website, 25 percent of bottled waters are repackaged tap water.
Dehydration
Dehydration is a condition that occurs when your body no longer has enough water to cool itself. In hot, humid climates, and during intense exercise, you can become dehydrated very quickly. Consequently, your thirst mechanism may not have enough time to signal that you need fluids. To prevent this from occurring, it is important to drink fluids before, during and after your workouts. ACE recommends that you drink 17 to 20 oz of fluids two to three hours prior to exercising, and 8 oz of fluids within 30 minutes of completing your workout. Signs of dehydration are dizziness, weakness, excessive fatigue and urine that is thick and cloudy.
Sports Drinks
When you perspire, you lose the electrolytes sodium and potassium. Healthy levels of sodium and potassium are necessary for your nerves and muscles to function normally. Sports drinks contain sodium and potassium as well as some form of glucose. Adequate amounts of glucose prevent premature muscular fatigue. Generally, if your workout takes more than an hour, it is advisable to replace your electrolytes, particularly if you are working out in hot conditions. Sports drinks are less bland than water, and their taste may appeal to you.
Warning
Children have smaller bodies than adults and may dehydrate faster, particularly if the child is an athlete or frequently plays outside in hot weather.
Member Comments