Fluid-loss due to exercise can lead to dehydration, which in turn can affect your body's ability to function properly, putting you at an increased risk of getting injured. Although the amount of water you need can vary depending on the type and intensity of exercise you do and the environmental temperature, if you participate in regular physical activity, drinking enough fluids before, during and after exercising can not only prevent dehydration and its detrimental effects, but also help promote health and lead to optimal performance.
Before Exercise
Dehydration before exercise, even if it is mild, can potentially affect how your body regulates its internal temperature while exercising, putting a greater strain on your body. Performance in both short-duration exercise and prolonged exercise can be affected if your body has a fluid deficit. Therefore, the American College of Sports Medicine, ACSM, recommends that you drink adequate amounts of water during the 24 hours prior to exercising and between 12 and 20 oz. of water 2 hours before exercising so that your body has enough time to excrete the excess volume of water you drank.
During Exercise
Dehydration can cause your body's core temperature to rise to dangerous levels, resulting in a heat stroke. Additionally, not drinking enough water during exercise can lead to premature exhaustion and affect your performance. The ACSM recommends that you start drinking water early and continuously during exercise to replace water losses due to sweating. How much you sweat can vary depending on temperature and how much you are exerting yourself. In general, the recommendation is to drink between 3 and 6 oz. of water every 15 to 20 minutes of exercise if you are doing moderate-intensity physical activity or between 6 and 12 oz. of water if you are doing a high-intensity activity.
After Exercise
The goal of drinking water after exercise is to replace all fluid or electrolytes lost. Usually, eating a balanced meal after exercising and drinking water freely can restore hydration and keep your blood glucose levels steady. Drinks containing electrolytes can be helpful, but usually a meal can adequately replace sodium losses. If you need rapid and complete rehydration, the ACSM recommends drinking about 3 cups or around 22 oz. of water for each pound of body-weight loss.
Water vs. Sports Drinks
If you exercise moderately for 1 hour or less, water is a good choice because it is cheaper and less energy dense than most sports drinks. Most sport drinks can have up to 60 calories per serving, with some bottles having as much as 200 calories. However, some people don't like the taste of water, which can affect how much they drink, especially during exercise. If you think that you won't be able to drink as much water as you need, flavored water, a sports drink or an other fluid replacement beverage might be a better idea.
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