Exercise and Hydration
In the summer heat, we need to make sure we drink enough fluids to prevent dehydration.
Symptoms of dehydration may include the following:
– dry mouth
– decreased urine output
– dry skin
How much fluid do we need each day?
Here is a simple calculation:
Weight in lbs _____ X 0.5 = minimum fluid requirement/day in ounces
Weight in lbs _____X 1.0 = upper fluid requirement/day in ounces
You can include anything you drink in your fluid intake for the day, other than alcohol. Alcohol is very dehydrating.
How to best hydrate for exercise
You need to make sure you are hydrated before, during, and after exercise, as well as in the heat or when sweating to prevent dehydration. Water is one of the best fluids for our bodies, unless you are exercising more than 1 hour, then perhaps you can include a sports drink with electrolytes to replace sodium and potassium lost in sweat.
Pre-exercise: drink 2- 3 cups fluids 2-3 hours before exercising
During exercise: drink 1 cup every 10-15 minutes
Post exercise: drink 2-3 cups for every lb. lost