Proper hydration is essential for sports and fitness performance. Cooling of elevated core temperature during exercise results in fluid loss in the form of sweat on the skin’s surface. It is a natural and healthy response. Along with water, sodium and other electrolytes are lost from the body in this process. As a general rule, the more fit we become the more we sweat as our body becomes an efficient cooling machine. Replacing lost fluid and electrolytes is the key to peak performance, endurance and injury prevention. The question is, what, how much and when should we be drinking?
Water and electrolyte replacement has become big business. Walk into any fitness center, supermarket, convenience store and gas station and you will find a dizzying array of specialty waters, sport and energy drinks and electrolyte replacement solutions. How do you choose? Do you really need these expensive drinks? Here’s the scoop.
Research has shown that water is all you need for any exercise activity lasting less than 1 hour. Our diets provide enough sodium and other electrolytes such as potassium and magnesium to counter any loss for that duration.
After 1 hour electrolytes do need to be replaced, especially sodium, as well as carbohydrates. Hence the marketing and draw of sport and energy drinks, which contain sodium and sugar. Unfortunately, they can also contain lots of calories and artificial additives such as food coloring. In a pinch they are a great solution to replenishing fluid and electrolytes. But with a little foresight and planning you can make your own sports drink for pennies. And when you put it in reusable container you help the environment, too.
Sports Drink Recipe:
1 Qt. Water
1/3 tsp salt
½ to 1 ½ tsp. sugar
Keep your water and /or sports drinks at 41-59 degrees F as they are absorbed by the body faster at these temperatures. In other words, keep it cool and out of the hot sun of your car.
We’ve covered the what to drink but when and how much is just as important. We all sweat at different rates, so these are general guidelines for fluid replacement. Drink 2- 3 glasses of water 2 hours before exercising and another glass 15 minutes before exercising. During rigorous and intense activity, 8 oz. of fluid should be replaced every 10-15 minutes with a sports drink added after 45 -60 minutes. Modify this for less intense activity.
Don’t wait for your body to send an SOS signal that you’re going down. Too often we are encouraged to push ourselves to the limit as if it will give us more endurance, strength and power. Nothing could be further from the truth. Being properly hydrated adds to your endurance and prevents fatigue that can lead to injury. Dehydration can have dire consequences, especially in the heat. Please make sure that anyone who is training you also follows this philosophy. You should have the freedom to stop and take a sip during any fitness class and training session. Just don’t overdo it. Hyperhydration or too much fluid replacement for your body’s requirements is a possibility and can be just as dangerous. Listen to your body and learn its cues.
So, drink to your health, your fitness health that is, for optimal strength, power and endurance.
