Did you know that dehydration can negatively impact performance and cause early fatigue? For spring and summer athletics, outside temperatures require careful consideration, specifically as it relates to adequate fluid intake.
It’s not uncommon to lose up to 4 cups of fluid (or two pounds of body weight) per hour of exercise in hot, humid conditions. The resulting decrease in strength and endurance can be surprisingly dramatic. In fact, dehydration can be the biggest hindrance to optimizing both training and recovery – with the effects taking hours or even days to recuperate from.
To stay hydrated and perform at your best, follow these simple rules:
- Focus on fluid intake all day, every day, not just before, during and after workouts.
- Carry a water bottle with you throughout the day and sip on it regularly, or utilize an app to track your water intake to ensure you are drinking enough.
- Take a peek at your urine. What color is it? If it’s dark and there’s not much of it, you need to drink more. If it’s pale yellow (think lemonade), you’re probably close to proper hydration.
What and how much should you drink before, during and after exercise?
Start exercise well-hydrated by drinking 8 to 12 ounces of water 10-15 minutes before you begin. Then take a break every 15 to 20 minutes during exercise and drink two to three big gulps of fluid. Duration of activity, as well as individual preference, including taste and energy needs, affect what you choose to drink. For exercise lasting less than 60 minutes, water is adequate. For activities longer than 60 minutes in length, or for training camps or long competitions, choose a beverage with carbohydrate and electrolytes.
Many sports drinks are designed to replace fluid and provide needed energy in the form of carbohydrates; most also contain electrolytes such as sodium and potassium, which are lost in sweat. For more on sports drinks see Sports drinks, gels and bars – oh my!
Refueling with fluid after exercise is important, too. Take advantage of the recovery benefits of milk by enjoying a glass of ice cold white or chocolate milk within 30 to 60 minutes of completing your activity. Both deliver sufficient carbohydrates to refuel muscle energy stores in addition to providing protein necessary to rebuild and repair muscles after activity.
Athletes can train harder and perform better with proper nutrition. Visit WesternDairyAssociation.org to read more about milk as an exercise recovery beverage and learn how to eat for peak athletic performance.