It’s time for another Austin-area sports medicine 101 class!
In our last blog, we talked about the definition of dehydration, the potential symptoms, and the possible effects if gone untreated. Today we’re discussing what to drink to stay properly hydrated. Whether you’re a tri-athlete, hitting the treadmill for 10 minutes during your lunch break or simply taking a brisk walk during the summer months, dehydration can hit anyone.
Water is the key ingredient to life and has a profound effect on the body by:
- regulating temperatures;
- keeping joints lubricated;
- shuttling around vital nutrients; and
- transporting waste.
A few common ways we can become dehydrated include:
- Not enough water/fluid ingestion
- Exercising in dry/hot weather or in high altitude locations
- Exercising for an excessive amount of time
- Intense sweating
- Not replacing fluid losses that occur when partaking in physical activity
It’s impossible to give exact recommendations for fluid intake because individuals vary so much, but a good start point includes:
- Hydrating before physical activity:
- 2 to 3 hours before, ingest between 15 to 20 flow ounces
- 10 to 15 minutes before, ingest between 8 to 10 flow ounces
- Hydrating during physical activity:
- Every 10 to 1 minutes, ingest between 8 to 10 flow ounces
- When active more than 1 ½ hours, ingest 8 to 10 flow ounces of a sports drink every 15 to 30 minutes
- Hydrating after physical activity:
- Take not of body weight before and after physical activity, ingesting 20 to 24 flow ounces of water for every pound lost
- Within 2 hours after exercise, ingest a 4 to 1 ratio of carbs to protein to replenish glycogen stores