Fluids (especially water) play a vital role in our
body. They keep us hydrated. Their value increases more in summers when we are beginning to feel the
effects of dehydration. Generally, the average person is not 100 percent
hydrated. Add exercise and a warm climate, and it spells dehydration in a big
way.
How Much Should You Drink?Follow these guidelines:
Before exercise: Drink one to two cups (eight to 16 ounces)
of
fluid two hours before exercise to make sure you are
well hydrated. Then drink
another one-half to one cup
immediately before exercise.
During
exercise: Drink one-half to one cup every 15 to
20 minutes
during exercise. Although this might seem
tough at first, once you schedule it
into your regular
training routine, you will quickly adapt to having fluid
in
your stomach. In fact, the fuller your stomach is,
the faster it will empty.
After
exercise: Replace any fluid you have lost. Drink
two cups
of fluid for every pound of body weight you lose during exercise.
In
hot, humid weather, you need to drink more than usual. (But do not forget that
dehydration also occurs during cold weather exercise--your body temperature
rises, and you still lose water through perspiration and respiration.)
What
Should You Drink?
Should you just reach for the water bottle when you need to hydrate, or are sports drinks better? The answer to this question depends on how much and how hard you exercise--and how much you like water!
Should you just reach for the water bottle when you need to hydrate, or are sports drinks better? The answer to this question depends on how much and how hard you exercise--and how much you like water!
The
ideal fluid replacement beverage should encourage fluid consumption and promote
fluid absorption. If you exercise less than one hour, water should be fine. If
you exercise longer than one hour, the fluid should also supply energy to your
working muscles. In this case, drink about two to four cups per hour of fluids
with carbohydrate concentrations of from 4 to 8 percent. (Most sports drinks
fall in this range.)
What
about the sodium in most sports drinks? The average exerciser does not need to
replace sodium or other electrolytes during exercise. Even well trained
marathoners will reserve enough sodium to complete a competition. After heavy
exercise, however, it is best to eat a meal that contains some sodium to replace
what you may have lost. Follow your cravings--do not worry about restricting
the sodium in your food immediately after running a marathon.
If
you are participating in an ultra-endurance event that lasts four hours or
more, you should consume a sports drink that contains sodium. Fifty to 120
milligrams consumed during exercise should be sufficient. (Sodium content in
sports drinks can range from eight to 116 milligrams. Read the label.)
If
you are just an average exerciser, you might think sodium in drinks is just a
waste. However, sodium may play a different role for you. Sodium helps your
body absorb fluid, and along with sugar, sodium may enhance a drink's taste,
which can encourage you to drink more.
Therefore,
if you are an avid water drinker, you will benefit little from using a sports
drink unless you are exercising for at least one hour. However, if you do not
like water, sports drinks that taste good and contain less than 8 percent
carbohydrate and some sodium might offer you a performance advantage. At the
very least, if they encourage you to drink more, they will have done their job.
