Hydration is one of the most important factors to completing a safe and effective workout. More than any other nutritional factor, failing to hydrate properly is the cause for the loss of most athletes races. 50% of our bodies is water and during exercise need for replacement of lost fluids drastically increases. To prevent dehydration an athlete must drink fluids BEFORE, DURING, and AFTER exercise.
How Much Should You Drink?Before exercise: drink about 1-2 cups of cold water 10-15 minutes before your exercise or competition.
During exercise: drink about 1/3-1 cup of a cool fluid every 10-15 minutes. Depending on how hot or humid it is out, you may need more.
After exercise: drink 1 cup 10-20 minutes after exercise or competition.
The most important thing is to replenish lost fluids!! Thirst is a late indicator of dehydration and you may already be dehydrated by the time you feel thirsty.
Hydration FactsCool water empties more quickly from the stomach than warmer fluids.
For exercise lasting over 3 hours, WATER is the best replacement.
For INTENSE exercise, drink diluted sports drinks to provide energy for working muscles.
Concentrated drinks of over 10% sugar take longer to absorb and may cause stomach cramps
Water is always the best choice for rehydrating, however personal preferences should determine what drink you choose to replenish your fluids.
Just remember, hydration is one of the most important things you must do during a workout or competition. ALWAYS bring a water bottle when you go out for a ride! Check out CamelBaks!