Fitness tip: Stay hydrated in the spring and summer heat
An adult athlete’s body is 40-70 percent water. Adequate hydration is essential for delivering nutrients and removing waste products. Water also plays a critical role in cooling the body during exercise. Fluid losses during exercise via respiration and sweat can be significant, especially as the weather warms up and as training intensifies.
Being even slightly dehydrated during a workout can make a significant difference in how you feel and how well you perform. The goal is to be fully hydrated before beginning to exercise and replace fluid losses as they occur.
A few tips on timing that will help you stay hydrated before, during and after your workout:
BEFORE Ideally, you should consume 16 ounces of fluid. This allows your body time to absorb the water and eliminate any excess before you begin.
DURING Aim to drink five to 10 ounces of fluid (roughly three to six “gulps” from your water bottle) every 15 to 20 minutes during exercise.
AFTER Drink enough fluids to restore any weight lost during exercise. One pound of body weight = 16 oz. of fluid. If you weigh yourself (without clothing) before and after exercise, you should replenish with 16 oz. of fluid for each pound lost.
It can be difficult to carry and/or consume enough fluids to maintain optimal hydration during your workouts, so be sure to start out well hydrated and re-hydrate as soon as possible following exercise.
About The Author
Lisa Lovejoy is a Sports and Wellness Dietitian for MultiCare. Her services include body composition assessment, resting metabolic rate testing and nutrition counseling for individuals and groups.More stories by this author