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THE CLIFFS' WELLNESS TIP:

Staying Hydrated During Exercise

Water Ah, water. Not only is water necessary for life, it is necessary for looking and feeling better. Drinking enough water will help you avoid lethargy, dry skin, headaches, constipation, and lack of mental clarity -- all potential signs of dehydration. Don't wait until you feel thirsty before you reach for your water bottle. How much water is enough? Here are some easy guidelines: Eight 8-oz. glasses of water daily is the standard recommendation. To calculate your personal fluid needs, divide your weight in half. This number in ounces is your recommended daily water intake. (Divide that number by eight to figure out the number of glasses.) Drink extra water when you exercise: two cups before exercising and more every 15 minutes while you work out. Drink extra water in hot, humid, or cold weather, or high altitudes, when flying, or if you have a cold, flu, or fever. Water is your best fluid source. Milk and juices are a close second. Caffeinated beverages and alcohol, however, increase fluid loss and should be avoided. A good rule of thumb is to have an extra glass of water for each cup of these liquids you drink. Start each day with a glass of water when you get up, one mid-morning, one or two during the afternoon, one with each meal, and one at night. Keep a water bottle in your car and on your desk at work. What about Sports Drinks? Sports drinks can be helpful to athletes who are exercising at a high intensity for 60 minutes or more. Fluids supplying 60 to 100 calories per 8 ounces helps to supply the needed calories required for continuous performance. It's really unnecessary to replace sodium, potassium and other electrolytes during exercise since you're unlikely to deplete your body's store of these minerals during normal training. If, however, you find yourself exercising in extreme conditions over 3 to 5 hours (a marathon, Ironman or ultramarathon, for example), you may likely want to drink a complex sports drink with electrolytes. General Guidelines for Fluid Needs During Exercise While specific fluid recommendations aren't possible due to individual variability, most athletes can use the following guidelines as a starting point, and modify their fluid needs accordingly. Hydration Before Exercise Drink about 15-20 fl oz, 2-3 hours before exercise Drink 8-10 fl oz, 10-15 min before exercise Hydration During Exercise Drink 4-6 fl oz every 10-15 min during exercise. If exercising longer than 60 minutes, a sports drink (with no more than 8 percent carbohydrate) is preferable to water. Hydration After Exercise Weigh yourself before and after exercise and replace fluid losses.  Drink 20-24 fl oz water for every 1 lb lost. Consume a 4:1 ratio of carbohydrate to protein within the 2 hours after exercise to replenish glycogen stores. ---- Source: Water: Wellcoaches “Drink More Water” by Joan Price www.joanprice.com http://sportsmedicine.about.com/od/hydrationandfluid/a/ProperHydration.htm Consensus Statement of the 1st International Exercise-Associated Hyponatremia Consensus Development Conference, Cape Town, South Africa 2005. Clinical Journal of Sport Medicine. 15(4):208-213, July 2005.  Exercise and Fluid Replacement, ACSM Position Stand, American College Of Sports Medicine, Medicine and Science In Sports & Exercise, 2007.  Institute of Medicine. Water. In: Dietary Reference Intakes for Water, Sodium, Cholride, Potassium and Sulfate, Washington, D.C: National Academy Press, pp. 73–185, 2005.

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