How to Hydrate for Exercise

For athletes of all levels, staying hydrated is key to health and performance. A dehydrated body is unable to cool itself, which can lead to heat exhaustion and even heat stroke. Dehydration can cause muscle fatigue and loss of coordination. In fact, even small amounts of water loss can hamper athletic performance. To stay hydrated, exercisers should drink before, during and after their workouts.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Water
• Sports drink
• 1-quart bottle with measurements

1. Make water a steady part of your everyday diet. Aim for a gallon of fluid a day. If that amount sounds daunting, remember that fruits, vegetables, juices and soups are good sources of fluid as well as traditional water.
2. Check your hydration level by watching your urine. Urine should be light to clear, unless you are taking supplements, which will darken the color for hours after consumption.
3. Drink even before signs of thirst appear. Thirst is a signal that your body is already on the way to dehydration.
4. Drink one to two cups of water at least one hour before the start of exercise.
5. Drink four to eight ounces of fluid every 15 to 20 minutes during exercise.
6. In one hour of exercise, the body can lose more than a quart of water, depending on exercise intensity and air temperature. If you exercise for more than 60 minutes, start drinking a sports drink, which will replace carbohydrates and electrolytes.
7. After exercising, drink an additional eight ounces of fluid within 30 minutes after exercising. If you’ve exercised intensely for at least 60 minutes, also drink eight ounces of a sports drink.
8. Weigh yourself before and after exercise, then drink two cups of fluid for every pound of body weight lost after exercise.

Tips & Warnings

• Both caffeine and alcohol can have a diuretic effect, so be sure to compensate for this additional water loss.
• Keep track of your water consumption by drinking from a bottle marked with measurements.
• Hyponatremia, a condition that occurs when an athlete drinks too much water and dilutes his body’s sodium levels, is a rare but dangerous condition. By including moderate amounts of sodium in the diet and by drinking a sports drink after 60-minute workouts, most athletes need not worry about this danger.
• Always consult a physician before beginning any exercise program.