Workout Enthusiast? : Learn Proper Hydration during Exercise
Hydration during exercise is a must to anyone who works out or does any type of exercise. The more effort and time you devote to exercise, the more you need to drink the right amount and type of water. Drinking water during exercise, or even before and after the activity is very important to prevent dehydration. Dehydration will inhibit you from getting the most out of your workout. Worse, it can even lead to death. However, drinking too much water at the wrong time is also not good.
So now you’re thinking when and how much fluid intake during exercise is needed? The answer to your question may vary, because we have different body sizes and water requirements to function properly. Other factors that can affect your water requirements are the type and amount of exercise you do, the climate in your location, and how much you sweat. Some athletes consult a Registered Dietitian that has experience in sports nutrition for an assessment of their individualized fluid, electrolyte and energy needs.
The Basic Rule in Hydration and Exercise:
If your normal exercise routine is not more than 60 minutes, and doesn’t involve heavy activities, outdoor (humid weather), then you don’t need to interrupt your exercise routine for a drink unless you feel like drinking. A fit and average sized person can produce as much as 900ml of sweat for an hour of moderate to heavy exercise. You may be alarmed with the fluid loss, but it won’t be a problem if you’re drinking water before your start your exercise routine.
By checking your urine color before exercise is a way for you to know if there’s a danger of dehydration. If your urine is dark yellow with a strong smell, then it is best to take a cup or two of water 30 – 60 minutes before you start exercising. However, if the color of your urine is clear to light yellow, then it would be fine to just rehydrate gradually after your exercise session without worrying about stopping to drink during the middle of your exercise.
Though it is hard to recommend a specific fluid intake schedule, because of our different water requirement this guide from http://www.sparkpeople.com/ may help you:
| Drink Water | How Much? | When? |
| Before Exercise | 225-450ml | At least 15 minutes before workout |
| During Exercise | 112-225ml | Every 15-20 minutes |
| After Exercise | 450-675 ml per pound* lost | As soon as possible |
Sports Drinks VS Alkaline Water
Many suggest that during long work outs in hot places, sports drinks are a must. They believe that the minerals and carbohydrate content can sustain the energy lost during exercise. So drinking plain water is not enough or not the best option during your exercise. But let me tell you this: The statement is both right and wrong. Yes plain water is not enough, but your sports drink is neither the best option to substitute water. Remember that sports drinks contain calories even as much as soft drinks have, and are never the best replacement for water. Your sports drinks are designed to have high acidity to prolong its shelf life. It can even erode the enamel of your teeth, while raising the acidity in your body.
Alkaline ionized water is not stripped of the necessary minerals unlike your distilled water. Hydrating your body with alkaline water will lower the acidity while maintaining a pH balance inside your system. You may be aware that acidity inside your body is a culprit to many chronic diseases and also lactic acid whilst training. Now that you have a better understanding about hydration during exercise, another life has been saved from killer dehydration. Share and save another life!
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