Hydration and Exercise

The past few days in the DC metro area we've been blessed (or cursed depending on your perspective) with summer-like weather. The drawback with such a sudden spike in temperature and humidity is that it really gives your body a smack down when exercising outside in the heat.

Now that the warmer weather is here, one of the most important steps to success as a weekend warrior or serious athlete is being hydrated. Just a small fluid loss of 2% of your body weight (or about 3 pounds for a 150 pound person) can negatively affect your performance. Dehydration not only causes decreased strength and endurance but also increases the risk for injury and heat illness because it's more difficult for the body to cool itself.

Signs and symptoms of dehydration include:

• Excessive thirst
• Fatigue
• Headache
• Dry mouth
• Little or no urination
• Muscle weakness
• Dizziness
• Lightheadedness

How much water or fluids do you need?

Ideally you want to aim to drink at least half of your body weight in ounces of water per day. You can calculate this using the following formula:

Weight in pounds x 0.5 = ______oz/day

For example, if you weigh 150 pounds, aim to drink at LEAST 75 oz of water per day or a little over 9 cups. (There are 8 oz in 1 cup and 33 oz in 1 liter.)

Just keep in mind that you may need more than this depending on your level of activity and how much you sweat.

The most important thing to remember is that you want to start your workout hydrated. If you're aren't, drinking fluids during the workout is like pouring water into a bucket with holes in it. You won't be able to make up for a dehydrated body.

The best way to tell if you're hydrated is to monitor the color of your urine. You're urine should be the color of pale lemonade rather than apple juice. However the color of your urine may be altered if you take a multivitamin. Excess doses of water-soluble B-vitamins will often turn urine a bright yellow or neon green.

Here are tips on staying hydrated before, during and after your workout:

• Start your day by drinking at least 2 cups (16 ounces) of water or fluid when you wake up in the morning.
• Carry a water bottle with you as a reminder to take sips throughout the day.
• Aim to drink 2-3 cups (16-24 oz) of fluid 2-3 hours before exercise.
• During exercise drink 1 cup or take 4-6 gulps every 15-20 minutes.
• Post-exercise drink 2-3 cups to help replace sweat losses.
• Water is adequate for rehydrating for workouts or events that last less than 1 hour, especially if it is not too hot or humid.
• You might need a sports drink containing carbohydrates and electrolytes to replace minerals lost through sweat for workouts or events lasting more than 1 hour.
• Avoid drinking anything with a lot of caffeine or alcohol because they may increase urine production which will in turn increase dehydration.

Need help with a personal hydration plan? Contact me for an appointment today.