![]() ![]() The average person sweats between 0.3 and 2.4 liters per hour during exercise. RELATED: The Best Hydration Products For Every Kind of Runner Staying On Top Of Your Summer Hydration Even non-dairy milk options offer small amounts of sodium and potassium to help replenish electrolyte stores. ![]() Dairy milk, chocolate milk, and soy milk are great post-workout options with sufficient carbohydrates, protein, and electrolytes. ![]() Including sodium in fluids and foods can also help with fluid retention. While individual needs vary, a good starting point is 0.4 to 0.8 liters per hour.Īfter exercise, drink 16 to 24 ounces of water for every pound lost. During training, drinking to prevent thirst and greater than a 2 percent loss of body weight is recommended. A general guideline is to consume eight ounces of fluid 15 to 30 minutes before exercise and upwards of 16 ounces a few hours prior. Beginning exercise well-hydrated is important, as it is challenging to match fluid intake to sweat loss while exercising. To best preserve homeostasis, athletes should work on fluid management before, during, and after exercise, as explained in research conducted by the Academy of Nutrition and Dietetics, the American College of Sports Medicine and Dietitians of Canada. It is especially important for older athletes to make sure they are a hydrated without waiting to feel thirsty. Fluid needs are higher in heat and humidity, travel, altitude, illness, and during intense training cycles.Īnd while some people rely on thirst to guide their drinking habits, that sensation declines as we age. Individual needs vary from person to person and are largely dependent on fluid lost. While the old recommendation to drink eight glasses of water a day may be a good general guidance for the average person, athletes likely need more. How Much Water Do You Need a Day to Stay Hydrated? “Our joints are made up of about 70 percent to 80 percent water, so lack of hydration can cause joint pain,” says Staci Lupberger, RD at the University of Colorado Anschutz Health and Wellness Center. It can take up to 24 hours for the body to regain fluid balance after dehydration.Īnother reason runners should care about their hydration? It literally helps our bodies function better. Dehydration can have lasting effects, such as a slowed delivery of nutrients and oxygen to cells, altered body temperature, increased muscle cramps, decreased cognitive function and concentration, and more. ![]() Conversely, dehydration occurs when our fluid losses are greater than fluid intake, and inhibits the body’s ability to cool itself during exercise. Water balance happens when our intake from fluids (and some foods) is equivalent to the water we lose, mainly through urine, sweat, and feces. Our bodies are always seeking equilibrium. How do you know if your summer hydration is up to par and that you are drinking enough water each day? For runners, this can be very scary and serious, and can have a significant impact on our health and performance. With the summer months come increased temperatures, increased sweat loss, and an increased risk of dehydration. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! ![]()
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