Exercise
hydration: a guide to how often, how much, and with
what
By Maddie Wilson
March 20, 2008 | Staying hydrated during exercise
is a must. Choosing just how to do so can be tricky,
though. There are numerous options of liquids to chug
while working out: Powerade, Gatorade, drinks loaded
with vitamins and caffeine or just plain water. What
is the best way to stay hydrated during exercise? Experts
say it depends on the type and length of time of the
work-out, but water is the overall best choice.
“During prolonged aerobic exercise, drink 4 to 6 ounces
of fluids, preferably water, every 15 minutes,” the
Women’s Sports Foundation’s Web site said. “Sports drinks
can be used if your workout lasts longer than 90 minutes,
since the sugar concentration lengthens the time it
takes to empty from your stomach.” For shorter workouts,
the foundation said, stick with water.
Whether you choose water or a sports drink, the key
to hydration during exercise is drinking even when you
do not feel thirsty, Matthew J. Comeau, Ph.D., wrote
for the American College of Sports Medicine. His recommendations
for staying hydrated during exercise, especially when
the possibility of heat-related illness is present,
are:
· Two to three hours prior to exercise, drink approximately
20 ounces of water or a sports drink.
· Ten to 20 minutes before exercise, drink approximately
10 ounces of water or a sports drink.
· During exercise, drink at least 10 ounces of water
or a sports drink every 10 to 20 minutes. Remember not
to drink based on thirst alone. It is not the only predictor
of decreased fluid levels.
· After exercise, drink approximately 20 ounces of
water or sports drink per pound of weight lost during
exercise.
So be sure to grab a water bottle or Gatorade the
next time you head to the gym.
MS
MS |
