Proper Hydration for Exercise - Water or Sports Drinks

I recently had a conversation with my sister in Minnesota, she was explaining to me a few episodes she has had lately with dehydration.
With so many of us entrenched in our New Year's resolutions of getting in shape, some people are experiencing dizziness, muscle cramps and fatigue. These may not be symptoms of a hard workout...it could be dehydration.
Most of the population walking around today are dehydrated, those of us working out, is even higher. Proper hydration is very important to everyone, but especial to those who workout, our bodies are mostly water, anywhere from 55-78% depending on body size. Water is the most essential ingredient in our bodies, it helps with transportation of nutrients, lubricating joints and tissues, temperature regulation, facilitating digestion and helps eliminate waste products.

According to the American Council on Exercise, your heart rate increases eight beats per minute for every liter of sweat lost during exercise. You can lose a liter of sweat in as little as 30 minutes of exercise, depending on the environment and the intensity of your workout. An increased heart rate, combined with inefficient cooling, can cause your body temperature to increase which will in turn compromise your performance and could lead to illness.

As far as performance is concerned, a 3 percent fluid loss reduces muscle endurance, a 4 to 6 percent fluid loss reduces muscle strength and greater than 6 percent can lead to heat cramps or heat exhaustion. What people don't realize is that they can improve their performance if they're properly hydrated --- some studies have found people can exercise 10 minutes longer if they're properly hydrated than if they are not.

Adequate Fluid Intake for for Athletes or those who are exercising.
Because there is wide variability in sweat rates, losses and hydration levels of individuals, it is nearly impossible to provide specific recommendations or guidelines about the type or amount of fluids athletes should consume.
Finding the right amount of fluid to drink depends upon a variety of individual factors including the length and intensity of exercise and other individual differences. There are, however, two simple methods of estimating adequate hydration:
1. Monitoring urine volume output and color. A large amount of light colored, diluted urine probably means you are hydrated; dark colored, concentrated urine probably means you are dehydrated.
2. Weighing yourself before and after exercise. Any weight lost is likely from fluid, so try to drink enough to replenish those losses. Any weight gain could mean you are drinking more than you need.

So train hard, but be safe...drink plenty of water! For more information about proper hydration go to...

http://sportsmedicine.about.com/od/hydrationandfluid/a/ProperHydration.htm

Commit or Quit

Linda