Exercise and Hydration- The Facts

Water Facts:

• Water makes up almost 70% of the body’s composition.
• Water transports nutrients and gases.
• Water helps to remove waste and toxins from the body.
• Water helps to regulate the body’s temperature.

Symptoms of Dehydration (too little water in the body):

• Muscular cramps
• Dizziness, nausea
• Headaches
• Fatigue
• Decreased performance and ability to concentrate

Heat illness can be deadly if not treated quickly. If you think someone may be suffering from heat stroke contact 911. Try to get them indoors or to a shaded area, remove any heavy clothing, cool the individual with ice packs or water, and get them to drink as able. Heat stroke is a serious medical emergency, especially in infants, the elderly and those with other medical complications.

Preventing Dehydration:

• Drink 8-16 oz of water each morning upon waking up
• Take sips of water throughout the day, shooting for one oz. per kg bodyweight (remember there are 2.2 pounds in one kg, so divide your bodyweight in pounds by 2.2 to get kilograms). 
• Consume low calorie, low sugar drinks if necessary to meet water needs.
• Limit your intake of alcohol and caffeinated beverages, they are diuretics and can cause dehydration.

Exercise and Fluid Intake:

• Two hours before exercise drink 8 to 16 ounces of water.
• During exercise, drink 20-40 ounces of fluid per hour, 1/2 to 1 cup every 15 minutes.
• When exercising for extended periods, use of a sports drink can help replace lost sodium and electrolytes, however you must keep their calorie counts and sugar content in mind. The average gym-goer or those working out for less than 90 minutes usually do need need a sports drink beverage. Endurance athletes, heavy sweaters or those exercising in heat/humidity may benefit from these drinks.
• Water is adequate for less intense exercise or that lasting less than two hours.

What and How Much Should I be Drinking?

• After exercise consume 16 ounces (2 cups) of fluid for each pound lost (weight yourself before and after exercise).
• Thirst is the first sign of dehydration; you must drink even when you’re not thirsty.
• Adequate hydration will improve both your workouts and your recovery
• Active individuals should drink 10 to 12 cups of fluid per day. (Beverages and foods account for the recommended fluid intake).The amount of fluid lost per day depends on activity, temperature, elevation, body composition, and gender, therefore, it various from person to person
• Always have a bottle of water or sports drink with you when working out to ensure proper hydration.
• Check your urine to determine hydration status, clear to light-colored urine means you're well hydrated, while a darker yellow indicated dehydration.
• Proper hydration is the first step in preventing heat exhaustion and heat stroke (which may be fatal!)
• Fluid intake is crucial even in cold temperatures as water is lost through respiration

For more information on hydration and exercise or other health, fitness or nutrition related items. Check out keypotentialfitness.com.