Staying Hydrated! Water is an essential nutrient and adequate daily hydration is especially important before, during, and after physical activity. Dehydration, which is defined as a loss of greater than 2% of one’s body weight, inhibits exercise performance, cognitive ability, and increases the risk of heat injury, especially in hot weather. The American College of Sports Medicine recommends the following hydration guidelines before, during, and after exercise. Before Exercise: At least four hours before physical activity, aim for approximately 2-3mL of fluid per pound of body weight. For example, if you weigh 135lbs you should aim for approximately 8-16 oz of fluid intake before activity. During Exercise: The recommended amount of fluid during activity is unique to an individual’s sweat rate, length of activity, and fluid intake. Sweat rates vary from 0.3 – 2.4 liters per hour. During exercise, sodium is lost in great amounts followed by potassium, then smaller amounts of magnesium and chloride. The goal for fluid intake during exercise is to prevent dehydration and replenish micronutrient loss while not drinking more fluid than your individualized sweat rate. For those engaging in physical activity longer than 60 minutes, it is recommended to consume a carbohydrate containing beverage, preferably at 6-8% carbohydrate. After Exercise: After physical activity, aim for 16-24oz per pound lost during activity. Depending on the length of activity and sweat rate, electrolyte repletion may also be required. Finally, keep in mind that environmental conditions will also affect fluid requirements. For example, additional fluids are needed in hot and humid conditions, as well as higher altitudes. It is also important to remember adequate fluid intake in colder environments as well. Source: DiMarco N, Langley S, Rodriguez R. Nutrition and Athletic Performance. Joint Position Statement by the American College of Sports Medicine, American Dietetic Association (presently Academy of Nutrition and Dietetics), and Dietitians of Canada, Medicine and Science in Sports and Exercise. 2009; March; 41 3):709-731.
Posted on: Thu, 01 Aug 2013 21:42:06 +0000
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