- 75% of Americans are chronically dehydrated. It is probable that similar percentages apply to 90% of the world population.
- For each 1% loss of water, there is a 10% loss in exercise performance.
- Lack of water is the #1 trigger of daytime fatigue.
- Recommended water intake a day is half your body weight in ounces. For all you 200lb guys out there; Are you taking down 100 ounces of water a day?
|Electrolyte-||Average amount/ 2 lbs (1 liter,~1 quart) sweat||Food reference|
|Sodium-||800 mg (range 200-1,600)||32 ounces( 2 standard gatorades) = 440 mg Sodium|
|Potassium-||200 mg (range 120-600)||1 med banana = 450 mg Potassium|
|Calcium-||20 mg (range 6-40)||8 oz yogurt = 300 mg Calcium|
|Magnesium-||10 mg (range 2-18)||2 Tbsp peanut butter = 50 mg Mg|
- 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. (Unless you have vitamin B in your system which is common in multivitamins.)
- Drink 17-20 oz. of water or a sports drink (If you feel like your electrolyte levels are low) 2-3 hours before exercise.
- No need to overhydrate. Your kidneys can only process so much liquid and hydrating 2-3 hours before exercise allows time for your kidneys to process and eliminate the excess.
- Drink an additional 7-10 oz. of water or sports drink 10-20 minutes before exercise.
- If you take caffeine, take it 30-60 minutes before you exercise.(see my previous blog for more on this)
- Begin drinking early during the sporting event . Even minimal dehydration compromises performance. (Small sips on a regular basis are the best way to go)
- In general, drink at least 7-10 oz. of water or a sports drink every 10-20 minutes.
- Remember to drink beyond your thirst to maintain hydration. Optimally, drink fluids based on the amount of sweat and urine loss. (Again try not to gulp 10 ounces at once.)
- If exercising longer than 60 minutes, drink 8-10 fl oz of a sports drink every 15 - 30 minutes. (These carbs help maintain normal blood glucose levels so you are able to enjoy sustained energy)
- Within two hours, drink enough to replace weight loss from exercise. If your workout was longer than 60 minutes, your electrolyte levels need to be replenished with something containing sodium, potassium, magnesium, and calcium.
- Drink 20-24 fl oz water or liquid for every 1 lb lost.
- Consume a 3:1 ration of carbohydrates to protein drink or meal within the 2 hours after exercise to replenish glycogen stores.