Hydration and Exercise
Proper hydration before, during, and after exercise helps sustain cardiovascular function and body temperature. Exercise, especially in warm and humid environments, increases fluid needs and consuming enough fluids must be taken seriously to prevent dehydration that may lead to heat exhaustion, decreased performance, increased perceived exertion, and muscle cramps, to name a few. While sweating in hot environments can increase sweat rates and fluid loss, fluid consumption must also be maintained when exercising in colder environments.
The human body is around 60% water. As a person acquires more lean muscle mass, their water percentage actually increases, which highlights the importance of proper hydration to maintain optimal performance.
Each person has a different sweat rate, which depends on their body weight, genetics, heat acclimatization, and metabolism. Hydration needs can be practically determined by measuring body weight. After you wake up in the morning and after urinating, weigh yourself with as little clothes as possible. Do this for three consecutive mornings and monitor your average weight of the three days. Be sure to be eating adequately and drinking regularly to achieve an accurate reading.
For women, a few more measurements might be helpful as menstrual cycles can influence body water status by increasing total body weight. After finding your average body weight, you can find how much fluid you lost in sweat by weighing yourself after an exercise bout. Step on the scale without clothes as your sweat might be trapped in them. For every pound of sweat lost in body weight, consume 16 to 20 fluid ounces within two hours after exercise. {Please note if weighing yourself is triggering at all, do not do it. There are other ways to determine your hydration status and needs.}
Hydration status can also be determined by checking your urine color. Urine can range from light yellow to dark yellow or almost brown. Leaning towards a light yellow indicates proper hydration; whereas, a darker yellow indicates dehydration and the need to consume more fluids.
On average, a physically active individual should consume 3 to 4 liters of fluid per day. Individuals who train more than two hours per day should be consuming more than 7 or 8 liters per day. Fluids do not include just water; other fluids include chocolate milk, regular milk, Propel, Gatorade, tea, and coffee. Sports drinks provide energy in the form of sugar and are more appropriate for exercise that lasts longer than 60 to 90 minutes.
Electrolytes, such as sodium, potassium, magnesium, and chloride, also play a key role in maintaining proper hydration. Carbohydrates also help maintain fluid status. Therefore, incorporating carbohydrate-containing foods and salty snacks throughout the day along with fluids is highly suggested for active individuals or those struggling with hydration.
Hydration Tips Before Exercise:
- Know the warning signs of dehydration (thirst, light-headedness, dark urine, dry mouth, rapid heartbeat)
- Have a variety of fluid options to choose from
- Pre-hydrate to produce a light-colored urine
- Designate a place or source where you will access water during your exercise
Hydration Tips During Exercise
- Begin exercise in an adequately hydrated state
- Drink a couple sips or gulps of water every 15 minutes if possible
- Train yourself to drink during exercise if this is new to you
- Consider carbohydrate chews for activity more than an hour, such as long-distance running
Hydration Tips After Exercise
- Continue to drink after exercise on a regular basis; your everyday hydration status and habits affect the next day
- Monitor urine color aiming for a light-yellow color
- Consume salty snacks or foods
- Notice if you have white residue spots on your clothes or skin from sweat; this means you are a ‘salty sweater’ and require more electrolytes
Tips on Maintaining Hydration in Colder Weather
- Consume warm items and beverages such as soups or hot chocolate, these count as fluids!
- Bring a fluid container with you to work or school as a reminder
- Set reminders on your phone if you have trouble remembering to drink fluids throughout the day
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