Are You Hydrated?

Even though summer is almost coming to an end, it is still essential to remember the importance of staying properly hydrated. We will review some commonly asked questions about hydration and provide some basic tips on keeping you hydrated.

Sweat is predominately water, but it also contains electrolytes. The electrolytes found in sweat are substantial amounts of sodium, modest amounts of potassium, and minimal amounts of magnesium and chloride. For these reasons, it is vital to replenish the water and electrolytes (particularly sodium) after you exercise.

Overall, please remember the main goal of water and sodium replenishment is prevent dehydration and heat injury; of which the risk of these occurring increases considerably in hot and humid environment, like we have here in the Houston area.

Here are some commonly asked questions about hydration.

Why is so important that I stay hydrated?
Staying hydrated helps maintain and enhance performance, delays fatigue, prevents injuries associated with dehydration and sweat loss, reduces fluid loss, and reduces heat stress, heat exhaustion, and possibly heat stroke.

How do I know how much to drink?
Prior to exercising, weigh yourself. After exercising, weigh yourself again, so that you can replace sweat losses. Drink approximately 16-24 ounces of fluid for every pound of weight lost.

If endurance training and/or exercising for greater than an hour, drink 8-16 ounces of fluid (non carbonate, caffeine free, and nonalcoholic) 1-2 hours prior; continue to consume cool or cold fluids during to replace sweat losses, and drink sports drinks or beverages that contain sodium and carbohydrate (not the diet or calorie free sports beverages). This also applies if exercising for a shorter duration, or in an extreme environment (heat, cold, or high altitudes); and yes, the Texas heat counts!

What is the benefit of drinking sports drinks instead of water?
One of the main reasons in choosing sports drinks is that they contain carbohydrates which help maintain blood glucose levels and provide fuel for muscles. They also contain electrolytes, which replace those that are lost in perspiration, but they also decrease the risk for hyponatremia and dehydration. Research has shown that drinking beverages with a little salt or sweetness increases our thirst mechanism and causes us to want to drink more, therefore, decreasing the risk for dehydration.

When choosing beverages to rehydrate, sports drinks are a good choice, but any beverage that is non-carbonated, caffeine-free, and nonalcoholic is a great choice as well. If you are calorie conscious, and are exercising for less than an hour and not fasting, opt for a low calorie or calorie free sports drinks and/or water.

Can I over hydrate myself?
Yes! Medically, this is referred to as hyponatremia, or low sodium, which can be caused by prolonged, heavy sweating, not replacing sodium, and/or exercise water intake. This is more likely to occur in novice exercisers who are overweight, sweat less, and consume nothing but water before, during, and after a long session of exercise (like marathons).

If you have specific questions on hydration for your particular sport; questions on product labels, components, or comparisons; or what products to use before, during, and after training or competition, it would be best to receive an individual appointment with your registered dietitian to meet your specific needs and maximize your performance in chosen sport.