- Begin activity well hydrated by drinking fluids during the day and within the hour before the activity.
- Replace sweat losses by drinking fluids regularly during activity.
- Rehydrate after performing to replace weight lost as fluid during activity.
But how much to drink for what activities? Aim for the following:
- For short duration (<60 minutes), low to moderate intensity activity, water is a good choice to drink before, during, and after the activity.
- Sport drinks (6-8% carbohydrate) are good options for moderate to high intensity activity lasting longer than 60 minutes, especially when the goal includes replacing carbohydrate and electrolytes.
- For those who experience high sodium losses while performing, eat salty foods in a pre-activity meal.
- Good sources of fluid include water, sports drinks, juices, soups, smoothies, fruits and vegetables.
Ref: Hydration. http://www.scandpg.org/local/resources/files/2010/SD-USA-Fact-Sheet_May-2010_Exercise-Hydration_aa.pdf. Feb 2012.
Your blog is right up my alley! I love reading tips on how to get endurance and the proper fuel when I work-out. I have had issues in the past with my blood sugar dropping in the middle of a work out, so I know that i have to have enough protein prior, and yet I can feel too sluggish if I eat too much. I'm looking forward to following your blog!
ReplyDeleteIt's amazing how much people can take for granted how much water we should be drinking. I spoke to someone who had soar kidneys, and suggested whether or not they'd been drinking enough water, they said they don't drink pure H2O. Their fluids consisted of the food they ate and diet sodas which have water in it, but it wasn't enough. As soon as they took on a few cups of H2O/day, they have never felt better, and the soarness went away!
ReplyDeleteOne reason why I am looking forward to being a dietitian is because troubleshooting through prevention measures such as drinking more water keeps more people out of the doc's office! Nice post!