Proper hydration during exercise is critical for performance and for your safety. Dehydration, a loss of 2% of your body weight from fluids, can compromise your performance, impair your mental function and even lead to other serious consequences. Signs of dehydration include muscle cramps, spasms, decreased exercise performance, excessive thirst, and a diminishing rate of sweat. You lose fluids and electrolytes at increased levels during exercise, thanks to your increased breathing rate and sweat. Depending on the duration, the intensity, your fitness level, and the weather, the amount of fluid and electrolytes you need varies. Electrolytes are minerals found in the blood that help balance fluids and maintain normal functions like your heart’s rhythm and muscle contraction. The main electrolytes are sodium, potassium, chloride, magnesium, calcium, phosphate and bicarbonate.
Normally, your body is extremely proficient at maintaining proper electrolyte balance. Slight fluctuations occur, but a drastic shift can have life-threatening consequences. Certain behaviors can cause an imbalance; consuming large amounts of water without also taking in sodium can cause a condition known as hyponatremia, which can cause confusion, drowsiness, muscle weakness, nausea, vomiting, headaches and twitches. Hyponatremia is an abnormally low concentration of sodium in the blood that can cause cells to malfunction and can be fatal. It can also result from prolonged, heavy sweating with failure to replenish sodium or from excessive water consumption. Hyponatremia, as one can guess, is very common among high-endurance athletes.
Follow these tips on maintaining proper hydration before, during and after exercise:
• At least 4 hours before you exercise, drink 2-3 milliliters (1 milliliter = 0.034 ounces) of water per pound of body weight to optimize hydration status. Example: 175 lb man would need 12-18 ounces (formula: 175 lbs x 2ml = 350ml x 0.034 ounces = approx. 12 ounces) and a 140 lb woman would need 10-14 ounces (formula:140 lbs x 2ml = 280ml x 0.034 ounces = approx. 10 ounces)
• Generally, try to take in about 4 to 8 ounces (1/2 cup to 1 cup) of water every 20 minutes during exercise.
• For exercise events lasting longer than an hour, drink fluids containing 6%-8% of calories from carbohydrates.
• After exercise, drink 2 to 3 cups of water for every pound of body weight lost.
You can determine your fluid requirements by routinely measuring your body weight before and after training because fluid needs vary greatly during exercise. Weighing yourself before and after exercise can help you learn how to prevent a loss of 2 pounds over the course of your training session.
Proper hydration not only drastically impacts performance but is also critical for your safety. Stay well hydrated with water and include sports drinks during exercise events lasting longer than an hour. It is suggested that each of us needs about 1 milliliter of water (0.034 ounces) for each calorie of food we consume. For a 2,000 calorie-a-day diet, that’s about 68 fluid ounces or eight and a half 8 ounce glasses a day (2,000 x 0.034)
If you have any questions or need more information, please see one of the Certified Sports Nutritionist Specialists the next time you’re at 4x Nutrition. We’re here to help you.
Missy Taylor
Certified Nutrition Coach
Till next time…
